Anaerobic

HIIT 30X30

  • Cycling
  • 1hTime
  • 73Stress
  • 0.85Intensity
  • 72Popularity

About this workout

This HIIT 30X30 workout delivers a punishing anaerobic punch with 30-second efforts at 133% FTP, perfect for building the kick to close gaps and enhancing raw sprinting power. Ideal for cyclists looking to boost their performance in breakaways and sprint finishes, this session will test your limits while maximizing your lactate tolerance.

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Workout structure

  • 2 min @ 48% (48w)
  • 2 min @ 53% (53w)
  • 2 min @ 56% (56w)
  • 2 min @ 60% (60w)
  • 2 min @ 63% (63w)
  • 2 min @ 68% (68w)
  • 3X
    • 1 min @ 93% (93w)
    • 2 min @ 55% (55w)
  • 12X
    • 30 sec @ 133% (133w)
    • 30 sec @ 58% (58w)
  • 10 min @ 55% (55w)
  • 12X
    • 30 sec @ 133% (133w)
    • 30 sec @ 58% (58w)
  • 5 min @ 55% (55w)