HIIT 1 135% 10x30/30 - 5x45/45 - 10x30/30

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 20Popularity

About this workout

This brutal HIIT session packs a punch with 10 rounds of 30 seconds at 135% FTP, designed to boost your raw sprinting power and lactate tolerance. Perfect for honing your kick for closing gaps in races or sharpening your sprint for those gnarly group ride finishes.

Workout structure

• 10 min @ 40-70% (40-70w)
• 2:30 min @ 50% (50w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 5X
  • 45 sec @ 135% (135w)
  • 45 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 135% (135w)
  • 30 sec @ 40% (40w)
• 10 min @ 60-45% (60-45w)