HIIT @30sec 130% X40

• Cycling
• 1h 5mTime
• 84Stress
• 0.88Intensity
• 223Popularity

About this workout

This brutal HIIT workout features 40 high-intensity intervals of 30 seconds at 130% FTP, packed with short recoveries to boost your raw sprinting power and lactate tolerance. Perfect for building the kick needed to close gaps in group rides or unleash a savage sprint in races, it’s a must-do for any cyclist looking to elevate their anaerobic game.

Workout structure

• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 130% (130w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)