Anaerobic

HIT IE 3x8x30/30

  • Cycling
  • 1h 30mTime
  • 91Stress
  • 0.78Intensity
  • 25Popularity

About this workout

This brutal anaerobic workout features 3 sets of 8 efforts at 130% FTP for 30 seconds, interspersed with 30-second recoveries, perfect for building the kick needed to close gaps and develop raw sprinting power. Incorporate it into your training for those race kicks or when you need to unleash a savage burst in a group ride.

Sebasti

Workout structure

  • Warm-Up 15 min @ 60% (60w)
  • Active 3 min @ 63% (63w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • 8X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 53% (53w)
  • Active 5 min @ 55% (55w)
  • 8X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 53% (53w)
  • Active 5 min @ 55% (55w)
  • 8X
    • Active 30 sec @ 130% (130w)
    • Rest 30 sec @ 53% (53w)
  • Active 24 min @ 55% (55w)