Anaerobic

20 MIN HIIT -

  • Cycling
  • 20mTime
  • 31Stress
  • 0.97Intensity
  • 66Popularity

About this workout

This 20-minute HIIT session delivers a savage anaerobic workout with intense bursts at 155% FTP, perfect for building the kick needed to close gaps in races or during group rides. It's a brutal addition for those looking to boost their raw sprinting power and lactate tolerance without investing hours on the bike.

alancraftchiro

Workout structure

  • Warm-Up 3 min @ 55-64% (55-64w) 80 rpm
  • 5X
    • Rest 30 sec @ 45% (45w) 80 rpm
    • Active 30 sec @ 155% (155w) 100 rpm
  • Rest 4 min @ 45% (45w) 80 rpm
  • 5X
    • Rest 30 sec @ 45% (45w) 80 rpm
    • Active 30 sec @ 155% (155w) 100 rpm
  • Cooldown 3 min @ 55% (55w) 80 rpm