Anaerobic

GCN 002 - 30 Minute HIIT

  • Cycling
  • 30mTime
  • 56Stress
  • 1.06Intensity
  • 455Popularity

About this workout

This gnarly HIIT workout features hard-hitting 30-second efforts at 200% FTP, designed to boost your raw sprinting power and lactate tolerance, perfect for closing gaps in group rides or powering through race kicks. It's a savage addition to your routine, especially if you're looking to improve your anaerobic capacity or need a sharp spike in intensity like the GCN 40-minute workout or 30/15s.

LowRiderDan

Workout structure

  • 5 min @ 75% (75w) 70 rpm
  • 30 sec @ 200% (200w) 100 rpm
  • Rest 3 min @ 50% (50w)
  • 2X
    • 30 sec @ 200% (200w) 100 rpm
    • Rest 2:30 min @ 50% (50w)
  • 2X
    • 30 sec @ 200% (200w) 100 rpm
    • Rest 2 min @ 50% (50w)
  • 2X
    • 30 sec @ 200% (200w) 100 rpm
    • Rest 1:30 min @ 50% (50w)
  • 30 sec @ 200% (200w) 100 rpm
  • Rest 6 min @ 50% (50w)