HiT - Ronnestaad

• Cycling
• 1h 24mTime
• 106Stress
• 0.87Intensity
• 75Popularity

About this workout

This Rønnestad protocol delivers a savage anaerobic workout with multiple intervals at 110% FTP, perfect for developing the kick needed to close gaps during races or tough group rides. It's an intense session that pushes your lactate tolerance while improving your raw sprinting power—ideal for when you need that top-end punch.

Workout structure

• 15 min @ 50-90% (50-90w)
• 5 min @ 55% (55w)
• 3X
  • 1 min @ 125% (125w)
  • 3 min @ 110% (110w)
  • 4 min @ 55% (55w)
• 6 min @ 55% (55w)
• 3X
  • 1 min @ 125% (125w)
  • 3 min @ 110% (110w)
  • 4 min @ 55% (55w)
• 10 min @ 70-50% (70-50w)