6x4 HITneu (Ronnestad)

• Cycling
• 1h 16mTime
• 96Stress
• 0.87Intensity
• 387Popularity

About this workout

The Rønnestad intervals push your limits with six hard-hitting 3-minute efforts at 108% FTP, ideal for building your aerobic ceiling and preparing for when the road inclines. This workout is a solid addition to your routine for boosting performance in group rides and time trials.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• Active 3 min @ 60% (60w)
• Active 3 min @ 70% (70w)
• Active 3 min @ 80% (80w)
• Active 3 min @ 90% (90w)
• Active 5 min @ 53% (53w)
• 6X
  • Active 1 min @ 123% (123w) 100 rpm
  • Active 3 min @ 108% (108w)
  • Active 4 min @ 53% (53w)
• Cooldown 6 min @ 55-35% (55-35w)