Traditional Dutch HIT

• Cycling
• 1h 2mTime
• 73Stress
• 0.84Intensity
• 186Popularity

About this workout

This classic VO2 max workout features a punishing main set of 28×30 seconds at 120% FTP, perfect for developing your aerobic ceiling and giving you the capacity to tackle climbs and race kicks. Incorporate this high-intensity interval training into your routine to boost your performance on group rides and time trials.

Workout structure

• W-up 8 min @ 50-80% (50-80w) 80 rpm
• W-up 1 min @ 100% (100w) 100 rpm
• Rest 3 min @ 60% (60w) 90 rpm
• 9X
  • 30 sec @ 120% (120w) 110 rpm
  • 30 sec @ 60% (60w) 80 rpm
• 30 sec @ 120% (120w) 110 rpm
• Rest 5 min @ 55% (55w) 80 rpm
• 9X
  • 30 sec @ 120% (120w) 110 rpm
  • 30 sec @ 60% (60w) 80 rpm
• 30 sec @ 120% (120w) 110 rpm
• 5 min @ 55% (55w) 80 rpm
• 10X
  • 30 sec @ 120% (120w) 110 rpm
  • 30 sec @ 60% (60w) 80 rpm
• Sys-Cl 5 min @ 80% (80w) 90 rpm
• 1 min @ 70% (70w) 90 rpm
• 1 min @ 65% (65w) 85 rpm
• 1 min @ 60% (60w) 80 rpm
• COOLD 3 min @ 60-40% (60-40w) 80 rpm