5x4' HITneu (Ronnestad)

• Cycling
• 1h 1mTime
• 79Stress
• 0.88Intensity
• 51Popularity

About this workout

The Rønnestad intervals push your VO2 max with 5 sets of 3 minutes at 108% FTP, challenging your aerobic ceiling while simulating the demands of a tough climb or a breakaway. This workout is essential for riders looking to enhance their performance in group rides and time trials, delivering high-intensity training with effective recovery.

Workout structure

• Warm-Up 3 min @ 55% (55w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 3 min @ 65% (65w)
• Active 30 sec @ 90% (90w)
• Active 30 sec @ 100% (100w)
• Active 30 sec @ 110% (110w)
• Active 30 sec @ 120% (120w) 100 rpm
• 3X
  • Cooldown 4 min @ 53% (53w)
  • Active 1 min @ 123% (123w)
  • Active 3 min @ 108% (108w) 100 rpm
• 2X
  • Cooldown 4 min @ 53% (53w)
  • Active 1 min @ 123% (123w)
  • Active 3 min @ 108% (108w)
• Cooldown 4 min @ 53% (53w)
• Cooldown 6 min @ 50% (50w)