HIIT 40-20, 1x-mid and 3x hard

• Cycling
• 1h 13mTime
• 92Stress
• 0.86Intensity
• 926Popularity

About this workout

Get ready for a gnarly challenge with this HIIT 40-20 workout, featuring punishing efforts at 120% FTP that build your sprinting power and lactate tolerance. Perfect for sharpening your kick in races or closing gaps during intense group rides, this workout packs a serious punch without overcooking your legs.

Workout structure

• 5 min @ 45% (45w)
• 1 min @ 60% (60w)
• 1 min @ 65% (65w)
• 1 min @ 70% (70w)
• 1 min @ 75% (75w)
• 1 min @ 80% (80w)
• 1 min @ 85% (85w)
• 1 min @ 90% (90w)
• 3 min @ 55% (55w)
• 2X
  • 40 sec @ 73% (73w)
  • 20 sec @ 55% (55w)
• 3X
  • 40 sec @ 83% (83w)
  • 20 sec @ 55% (55w)
• 4X
  • 40 sec @ 105% (105w)
  • 20 sec @ 55% (55w)
• 40 sec @ 155% (155w)
• 20 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 2X
  • 40 sec @ 83% (83w)
  • 20 sec @ 55% (55w)
• 3X
  • 40 sec @ 105% (105w)
  • 20 sec @ 55% (55w)
• 4X
  • 40 sec @ 120% (120w)
  • 20 sec @ 55% (55w)
• 40 sec @ 155% (155w)
• 20 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 2X
  • 40 sec @ 83% (83w)
  • 20 sec @ 55% (55w)
• 3X
  • 40 sec @ 105% (105w)
  • 20 sec @ 55% (55w)
• 4X
  • 40 sec @ 120% (120w)
  • 20 sec @ 55% (55w)
• 40 sec @ 155% (155w)
• 20 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 2X
  • 40 sec @ 83% (83w)
  • 20 sec @ 55% (55w)
• 3X
  • 40 sec @ 105% (105w)
  • 20 sec @ 55% (55w)
• 4X
  • 40 sec @ 120% (120w)
  • 20 sec @ 55% (55w)
• 40 sec @ 155% (155w)
• 20 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 6 min @ 55-35% (55-35w)