Anaerobic

GCN 30 min HIIT Fitness Training

  • Cycling
  • 30mTime
  • 39Stress
  • 0.88Intensity
  • 100Popularity

About this workout

This gnarly HIIT workout features short, explosive efforts at 160% FTP, perfect for building the kick to close gaps and developing raw sprinting power. Ideal for adding punch to your race tactics or sharpening your speed for group rides, this 30-minute session is a must for those pushing their anaerobic limits.

Roxystar

Workout structure

  • 5 min @ 30-70% (30-70w) 70 rpm
  • 30 sec @ 160-180% (160-180w) 100 rpm
  • Rest 3 min @ 30-40% (30-40w)
  • 2X
    • 30 sec @ 160-180% (160-180w) 100 rpm
    • Rest 2:30 min @ 30-40% (30-40w)
  • 2X
    • 30 sec @ 160-180% (160-180w) 100 rpm
    • Rest 2 min @ 30-40% (30-40w)
  • 2X
    • 30 sec @ 160-180% (160-180w) 100 rpm
    • Rest 1:30 min @ 30-40% (30-40w)
  • 30 sec @ 160-180% (160-180w) 100 rpm
  • Rest 6 min @ 30-50% (30-50w)