Anaerobic

GCN - 20 MIN HIIT - Copy

  • Cycling
  • 20mTime
  • 46Stress
  • 1.18Intensity
  • 70Popularity

About this workout

This gnarly 20-minute HIIT workout features 2 sets of 5 x 30 seconds at a brutal 194% FTP, designed to build your sprinting power and lactate tolerance. Perfect for closing gaps in a race or powering through those final kicks on group rides, this session is a must for anyone looking to push their anaerobic limits.

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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