Anaerobic

5x5HITneu (Ronnestad)

  • Cycling
  • 1h 22mTime
  • 103Stress
  • 0.87Intensity
  • 25Popularity

About this workout

The Rønnestad protocol of 5x5 HITneu delivers brutal anaerobic intervals that build your kick for closing gaps and enhance your raw sprinting power. Perfect for those looking to sharpen their finishing speed during races or tough group rides, this workout pushes you to new limits while maintaining essential recovery.

Briareos

Workout structure

  • 5 min @ 45% (45w)
  • 3 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 5X
    • 5 min @ 53% (53w)
    • 1:30 min @ 123% (123w)
    • 3:30 min @ 108% (108w)
  • 5 min @ 53% (53w)
  • 10 min @ 45% (45w)