WORKOUT: HIT 3x8x(30/15) IE

• Cycling
• 1hTime
• 58Stress
• 0.76Intensity
• 215Popularity

About this workout

This 3x8 workout, inspired by the Rønnestad 30/15 protocol, delivers a brutal punch to boost your VO2 max with high-intensity efforts that mimic the demands of race kicks and breakaways. Perfect for cyclists looking to elevate their aerobic ceiling while training efficiently.

Workout structure

• 6 min @ 50-60% (50-60w)
• 4X
  • 3 min @ 60-90% (60-90w)
• 6 min @ 65% (65w)
• 8X
  • 30 sec @ 110% (110w)
  • 15 sec @ 50% (50w)
• 4 min @ 55% (55w)
• 8X
  • 30 sec @ 110% (110w)
  • 15 sec @ 50% (50w)
• 4 min @ 55% (55w)
• 8X
  • 30 sec @ 110% (110w)
  • 15 sec @ 50% (50w)
• 4 min @ 55% (55w)
• 6 min @ 50-40% (50-40w)