Anaerobic

30 min HIIT

  • Cycling
  • 30mTime
  • 42Stress
  • 0.91Intensity
  • 35Popularity

About this workout

This 30-minute HIIT workout features a punishing main set of 7 intervals at 125% FTP, perfect for building the kick to close gaps during races or group rides. It's a must-do for boosting your raw sprinting power and lactate tolerance without taking too much time off your busy schedule.

Rusty171

Workout structure

  • Warm-Up 3 min @ 40-80% (40-80w)
  • 5X
    • 45 sec @ 120% (120w)
    • Rest 30 sec @ 40% (40w)
  • Cooldown 45 sec @ 120% (120w)
  • 2X
    • 30 sec @ 40% (40w)
    • Rest 45 sec @ 120% (120w)
  • 3 min @ 40% (40w)
  • 7X
    • Rest 45 sec @ 125% (125w)
    • 30 sec @ 40% (40w)
  • 45 sec @ 125% (125w)
  • 5 min @ 40% (40w)