HIIT

• Cycling
• 1hTime
• 54Stress
• 0.73Intensity
• 90Popularity

About this workout

This HIIT workout features brutal bursts of power with 4 sets of 4 × 20 seconds at 150% FTP, perfect for developing your raw sprinting power and lactate tolerance. It's a game-changer for closing gaps in group rides or launching explosive attacks in races.

Workout structure

• 10 min @ 55% (55w) 90 rpm
• 4X
  • 20 sec @ 150% (150w) 110 rpm
  • Rest 40 sec @ 55% (55w)
• 6 min @ 55% (55w) 90 rpm
• 4X
  • 20 sec @ 150% (150w) 110 rpm
  • Rest 40 sec @ 55% (55w)
• 6 min @ 55% (55w) 90 rpm
• 4X
  • 20 sec @ 150% (150w) 110 rpm
  • Rest 40 sec @ 55% (55w)
• 6 min @ 55% (55w) 90 rpm
• 4X
  • 20 sec @ 150% (150w) 90 rpm
  • Rest 40 sec @ 55% (55w)
• 6 min @ 55% (55w) 90 rpm
• 10 min @ 55% (55w) 80 rpm