Anaerobic

GCN 30 min HIIT Sprint Session - The Smash Fest

  • Cycling
  • 30mTime
  • 28Stress
  • 0.75Intensity
  • 75Popularity

About this workout

This gnarly smash fest packs a punch with 3 sprints at 95% FTP for 10 seconds, building your raw sprinting power and lactate tolerance. Perfect for closing gaps and preparing for race kicks, this session is a savage addition to your training arsenal.

Roxystar

Workout structure

  • 2:3 min @ 30-40% (30-40w)
  • 1 min @ 50-60% (50-60w)
  • 1 min @ 30-40% (30-40w)
  • 3X
    • 10 sec @ 95-105% (95-105w)
    • 30 sec @ 30-40% (30-40w)
  • 1 min @ 70-80% (70-80w)
  • 20 sec @ 115-125% (115-125w)
  • 10 sec @ 30-40% (30-40w)
  • 20 sec @ 115-125% (115-125w)
  • 40 sec @ 30-40% (30-40w)
  • 30 sec @ 70-80% (70-80w)
  • 2 min @ 30-40% (30-40w)
  • 25 sec @ 135-145% (135-145w)
  • 10 sec @ 30-40% (30-40w)
  • 10 sec @ 135-145% (135-145w)
  • 50 sec @ 30-40% (30-40w)
  • 25 sec @ 135-145% (135-145w)
  • 5 min @ 30-40% (30-40w)
  • 45 sec @ 135-145% (135-145w)
  • 1:15 min @ 70-80% (70-80w)
  • 2 min @ 30-40% (30-40w)
  • 30 sec @ 135-145% (135-145w)
  • 1:30 min @ 30-40% (30-40w)
  • 15 sec @ 135-145% (135-145w)
  • 1:45 min @ 30-40% (30-40w)
  • 30 sec @ 135-145% (135-145w)
  • 15 sec @ 30-40% (30-40w)
  • 30 sec @ 135-145% (135-145w)
  • 2:48 min @ 30-40% (30-40w)