Anaerobic

HIIT 12x30s (Vollgas)/ 4:30 FTP

  • Cycling
  • 1h 3mTime
  • 219Stress
  • 1.44Intensity
  • 110Popularity

About this workout

This high-intensity interval workout features 12 hard-hitting 30-second efforts that will build your sprinting power and lactate tolerance, perfect for closing gaps in a race or launching a breakaway. Add this brutal session to your routine to push your anaerobic limits and refine your top-end punch for those decisive moments on the bike.

FranzH

Workout structure

  • 8 min @ 55% (55w)
  • 30 sec @ 300% (300w)
  • 4:30 min @ 85% (85w)
  • 30 sec @ 300% (300w)
  • 4:30 min @ 90% (90w)
  • 30 sec @ 300% (300w)
  • 4:30 min @ 95% (95w)
  • 30 sec @ 300% (300w)
  • 4:30 min @ 98% (98w)
  • 5X
    • 30 sec @ 300% (300w)
    • 4:30 min @ 100% (100w)
  • 30 sec @ 300% (300w)
  • 10 min @ 55% (55w)