Anaerobic

GCN 14 min In and Out

  • Cycling
  • 14mTime
  • 22Stress
  • 0.96Intensity
  • 60Popularity

About this workout

This GCN 14 min In and Out workout is a brutal anaerobic blast that delivers 7×60 second efforts at 95% FTP, perfect for building that raw sprinting power and lactate tolerance. Ideal for sharpening your kick for race day or closing gaps in group rides, this high-intensity interval training (HIIT) session packs a punch in a short timeframe.

Roxystar

Workout structure

  • 1:5 min @ 40-50% (40-50w)
  • 1 min @ 60-70% (60-70w)
  • 1 min @ 95-105% (95-105w)
  • 30 sec @ 115-125% (115-125w)
  • 30 sec @ 30-40% (30-40w)
  • 7X
    • 1 min @ 95-105% (95-105w)
  • 30 sec @ 30-40% (30-40w)
  • 1 min @ 135-145% (135-145w)
  • 1:33 min @ 30-40% (30-40w)