Anaerobic

HIIT(30/30)

  • Cycling
  • 53mTime
  • 72Stress
  • 0.90Intensity
  • 190Popularity

About this workout

This gnarly HIIT workout features intense efforts at 135% FTP with short recoveries, perfect for building the kick to close gaps during race kicks or breakaways. It’s an essential session for developing raw sprinting power and lactate tolerance when you need that top-end punch.

ozamon

Workout structure

  • Warm-Up 10 min @ 33-66% (33-66w)
  • 8X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 50% (50w)
  • Cooldown 2 min @ 50% (50w)
  • 8X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 8X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 8X
    • 30 sec @ 135% (135w)
    • Rest 30 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 3:30 min @ 40-30% (40-30w)