Anaerobic

GCN - 20 MIN HIIT

  • Cycling
  • 20mTime
  • 46Stress
  • 1.18Intensity
  • 984Popularity

About this workout

This gnarly 20-minute HIIT workout features two sets of 5×30-second all-out efforts at 194% FTP, perfect for building the kick to close gaps and developing raw sprinting power. Use it to boost your anaerobic capacity for race kicks or to crush it in a group ride sprint finish.

Eoghlear

Workout structure

  • Warm-Up 3 min @ 55-64% (55-64w) 80 rpm
  • 5X
    • Rest 30 sec @ 45% (45w) 80 rpm
    • Active 30 sec @ 194% (194w) 100 rpm
  • Rest 4 min @ 45% (45w) 80 rpm
  • 5X
    • Rest 30 sec @ 45% (45w) 80 rpm
    • Active 30 sec @ 194% (194w) 100 rpm
  • Cooldown 3 min @ 55% (55w) 80 rpm