Anaerobic

HIIT 130% 30/15s*10*(reps3)

  • Cycling
  • 1h 5mTime
  • 75Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This brutal HIIT workout features 30-second efforts at 130% FTP with short 15-second recoveries, training your kick to close gaps and enhance raw sprinting power. Perfect for race day when you need that top-end punch to respond to attacks or make a breakaway stick.

red23

Workout structure

  • 5 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 3 min @ 65% (65w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 1 min @ 80% (80w)
  • 1 min @ 85% (85w)
  • 1 min @ 90% (90w)
  • 1 min @ 95% (95w)
  • 30 sec @ 100% (100w)
  • 2X
    • 1 min @ 30% (30w)
    • 30 sec @ 130% (130w)
  • 4 min @ 30% (30w)
  • 10X
    • 30 sec @ 130% (130w)
    • 15 sec @ 30% (30w)
  • 3 min @ 30% (30w)
  • 10X
    • 30 sec @ 130% (130w)
    • 15 sec @ 30% (30w)
  • 3 min @ 30% (30w)
  • 10X
    • 30 sec @ 130% (130w)
    • 15 sec @ 30% (30w)
  • 10 min @ 80-20% (80-20w)