20 x 40 HITT

• Cycling
• 1h 15mTime
• 62Stress
• 0.70Intensity
• 45Popularity

About this workout

This brutal 20 x 40 HIIT workout will build your kick to close gaps and boost your raw sprinting power with explosive 20-second efforts at 140% FTP, making it perfect for race day sprints and breakaways. Get ready to push your lactate tolerance and elevate your top-end punch for when the pace really heats up.

Workout structure

• Warm-Up 6 min @ 40% (40w)
• Warm-Up 4 min @ 50% (50w)
• Warm-Up 3 min @ 60% (60w)
• Warm-Up 2 min @ 65% (65w)
• Warm-Up 1 min @ 75% (75w)
• Warm-Up 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 40% (40w)
• 10X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 3 min @ 66% (66w)
• 2 min @ 56% (56w)
• 2 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)