1h HIT 3x30/15s @110 R:5min

• Cycling
• 1h 2mTime
• 54Stress
• 0.72Intensity
• 55Popularity

About this workout

This 3x30 workout, inspired by the Rønnestad protocol, pushes your aerobic ceiling with hard efforts at 110% FTP followed by brief recoveries. Perfect for those looking to boost their performance during climbs or intense group rides, it builds the capacity you need when the pace heats up.

Workout structure

• 15 min @ 40-65% (40-65w)
• 5 min @ 60% (60w) 90 rpm
• 10X
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w) 90 rpm
• 10X
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w) 90 rpm
• 10X
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 40% (40w)
• 10 min @ 40% (40w)