GCN 30 min Sprint and Threshold HIIT

• Cycling
• 30mTime
• 42Stress
• 0.91Intensity
• 95Popularity

About this workout

This gnarly workout combines brutal 30-second efforts at 135% FTP with short recoveries, perfect for building that explosive kick to close gaps or unleash a savage sprint in a race. Ideal for sharpening your top-end power and lactate tolerance, it’s a must-do for competitive cyclists looking to punch above their weight in tough finishes.

Workout structure

• 5:4 min @ 30-90% (30-90w)
• 30 sec @ 135-155% (135-155w)
• 30 sec @ 30-40% (30-40w)
• 1 min @ 95-105% (95-105w)
• 1 min @ 30-40% (30-40w)
• 30 sec @ 135-155% (135-155w)
• 30 sec @ 30-40% (30-40w)
• 7 min @ 95-105% (95-105w)
• 2 min @ 30-40% (30-40w)
• 30 sec @ 135-155% (135-155w)
• 30 sec @ 30-40% (30-40w)
• 7 min @ 95-105% (95-105w)
• 30 sec @ 30-40% (30-40w)
• 30 sec @ 135-155% (135-155w)
• 3 min @ 40-50% (40-50w)