Basic HIIT Detailed

• Cycling
• 55mTime
• 71Stress
• 0.88Intensity
• 155Popularity

About this workout

This brutal HIIT anaerobic workout features 4 sets of explosive 30-second efforts at 150% FTP, designed to boost your sprinting power and lactate tolerance. Perfect for closing gaps in group rides or finding your top-end punch in race scenarios, it's a must for cyclists looking to elevate their performance.

Workout structure

• Warm up 10 min @ 55% (55w)
• 4X
  • Active 30 sec @ 150% (150w)
  • Rest 1 min @ 55% (55w)
• Recovery 4 min @ 75% (75w)
• 4X
  • Active 30 sec @ 150% (150w)
  • Rest 1 min @ 55% (55w)
• Recovery 4 min @ 75% (75w)
• 4X
  • Active 30 sec @ 150% (150w)
  • Rest 1 min @ 55% (55w)
• Recovery 4 min @ 75% (75w)
• 4X
  • Active 30 sec @ 150% (150w)
  • Rest 1 min @ 55% (55w)
• Recovery 4 min @ 75% (75w)
• Cool Down 5 min @ 55% (55w)