Anaerobic

HIT 5x30/3

  • Cycling
  • 1h 5mTime
  • 108Stress
  • 1.00Intensity
  • 30Popularity

About this workout

This brutal HIT session features 3 sets of 5 x 30 second efforts at 200% FTP, perfect for building that explosive kick to close gaps during races or group rides. It's a punishing workout that enhances raw sprinting power and lactate tolerance, ideal for cyclists looking to improve their top-end punch.

Dario

Workout structure

  • 20 min @ 60% (60w)
  • 5X
    • 30 sec @ 200% (200w)
    • Rest 30 sec @ 40% (40w)
  • 10 min @ 40% (40w)
  • 5X
    • 30 sec @ 200% (200w)
    • Rest 30 sec @ 40% (40w)
  • 10 min @ 40% (40w)
  • 5X
    • 30 sec @ 200% (200w)
    • Rest 30 sec @ 40% (40w)
  • 10 min @ 40% (40w)