HIT - EB: 3x4 min + 10min SwSp is one of the most-used global workout blueprints in Pushing Limits Club. The chart and metrics are based on the workout data.
What this workout is for
HIT EB Training 3x4 min at 110% + 8 min SwSp @88% FTP
Perceived exertion: approx. 8-9 out of 10
At its core, this is high-intensity focus for cycling. The structure matters more than the title: duration, recoveries, and intensity changes decide whether the session builds base, threshold control, or a harder top-end stimulus.
Workout structure
The chart is rendered from the stored workout data. Wider sections last longer, and taller blocks indicate higher target intensity.
Ramp from 50% to 70% | 3 min @ 60% | 3 min @ 75% | 3 min @ 80% | 3 min @ 85% | 3 min @ 60% + 6 more steps
Training effect
The main stimulus sits in the hard sections. Sessions like this improve VO2max, anaerobic tolerance, and the ability to repeat demanding efforts without losing form.
How to execute it
Ride the easy sections with discipline and use power or heart rate as the guardrail. For structured indoor sessions, ERG mode works well as long as FTP and zones are current.
Where it fits in the week
Place this workout with an easy day before or after it. In a normal week, one session like this is often enough, especially if long endurance or strength work is also planned.
Watch especially for
- Do not make the easy parts too hard.
- Update zones before the session if your fitness has changed.
- Review whether the intended stimulus was achieved, not only the averages.