Intervalle H.I.T

• Cycling
• 54mTime
• 69Stress
• 0.87Intensity
• 45Popularity

About this workout

This workout features Rønnestad intervals, with intense 30-second efforts at 130% FTP that will build your raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or adding a punch to your racing strategy, this session hones your anaerobic capacity while keeping the recovery manageable.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 61% (61w)
• 11X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 58% (58w)
• 30 sec @ 130% (130w)
• 4 min @ 58% (58w)
• 11X
  • 30 sec @ 130% (130w)
  • Rest 30 sec @ 58% (58w)
• 30 sec @ 130% (130w)
• 5 min @ 50% (50w)
• 2X
  • 40 sec @ 130% (130w)
  • 20 sec @ 53% (53w)
• 40 sec @ 130% (130w)
• 5 min @ 61% (61w)
• 5 min @ 54% (54w)