Anaerobic

GCN 30 min HIIT Ramp Session

  • Cycling
  • 30mTime
  • 41Stress
  • 0.90Intensity
  • 145Popularity

About this workout

This punishing GCN session features 4 sets of 5-minute high-intensity efforts designed to build your anaerobic capacity and raw sprinting power, ideal for closing gaps during critical race moments. It's a gritty workout that complements your ramp test prep and helps develop the explosive kick needed for 30/15 efforts.

Roxystar

Workout structure

  • 5:4 min @ 30-120% (30-120w)
  • 1 min @ 30-40% (30-40w)
  • 4X
    • 15 sec @ 180-200% (180-200w)
    • 5 min @ 80-94% (80-94w)
  • 3 min @ 30-40% (30-40w)