Anaerobic

HIIT 12x20+8x30+6x40*20

  • Cycling
  • 1h 3mTime
  • 75Stress
  • 0.84Intensity
  • 45Popularity

About this workout

This brutal HIIT session combines 12 rounds of 20-second all-out efforts at 147% FTP with short recoveries, building your raw sprinting power and lactate tolerance for those critical race kicks and breakaways. Perfect for sharpening your anaerobic capacity, it’s a savage addition to any high-intensity training week.

Luis Obz

Workout structure

  • 5 min @ 35% (35w)
  • 5 min @ 44% (44w)
  • 2 min @ 105% (105w)
  • 2 min @ 44% (44w)
  • 12X
    • 20 sec @ 147% (147w)
    • Rest 20 sec @ 35% (35w)
  • 7 min @ 35% (35w)
  • 8X
    • 30 sec @ 147% (147w)
    • Rest 20 sec @ 35% (35w)
  • 7 min @ 35% (35w)
  • 6X
    • 40 sec @ 147% (147w)
    • Rest 20 sec @ 35% (35w)
  • 15 min @ 44% (44w)