Anaerobic

HIIT 4020

  • Cycling
  • 1h 12mTime
  • 89Stress
  • 0.85Intensity
  • 25Popularity

About this workout

This HIIT 4020 workout delivers gnarly anaerobic efforts with 40-second intervals at 119% FTP, pushing your raw sprinting power and lactate tolerance to the limit. Perfect for boosting the kick needed to close gaps in a group ride or to unleash a powerful surge during a race, this session is a must for any cyclist aiming to enhance their top-end punch.

ignaciofope

Workout structure

  • Active 5 min @ 45% (45w)
  • Active 1 min @ 59% (59w)
  • Active 1 min @ 64% (64w)
  • Active 1 min @ 69% (69w)
  • Active 1 min @ 74% (74w)
  • Active 1 min @ 79% (79w)
  • Active 1 min @ 84% (84w)
  • Active 1 min @ 89% (89w)
  • Active 3 min @ 54% (54w)
  • 2X
    • Active 40 sec @ 72% (72w)
    • Active 19 sec @ 54% (54w)
  • 3X
    • Active 40 sec @ 82% (82w)
    • Active 19 sec @ 54% (54w)
  • 4X
    • Active 40 sec @ 105% (105w)
    • Active 19 sec @ 54% (54w)
  • Active 40 sec @ 148% (148w)
  • Active 19 sec @ 54% (54w)
  • Active 3 min @ 54% (54w)
  • 2X
    • Active 40 sec @ 82% (82w)
    • Active 19 sec @ 54% (54w)
  • 3X
    • Active 40 sec @ 105% (105w)
    • Active 19 sec @ 54% (54w)
  • 4X
    • Active 40 sec @ 119% (119w)
    • Active 19 sec @ 54% (54w)
  • Active 40 sec @ 148% (148w)
  • Active 19 sec @ 54% (54w)
  • Active 3 min @ 54% (54w)
  • 2X
    • Active 40 sec @ 82% (82w)
    • Active 19 sec @ 54% (54w)
  • 3X
    • Active 40 sec @ 105% (105w)
    • Active 19 sec @ 54% (54w)
  • 4X
    • Active 40 sec @ 119% (119w)
    • Active 19 sec @ 54% (54w)
  • Active 40 sec @ 148% (148w)
  • Active 19 sec @ 54% (54w)
  • Active 3 min @ 54% (54w)
  • 2X
    • Active 40 sec @ 82% (82w)
    • Active 19 sec @ 54% (54w)
  • 3X
    • Active 40 sec @ 105% (105w)
    • Active 19 sec @ 54% (54w)
  • 4X
    • Active 40 sec @ 119% (119w)
    • Active 19 sec @ 54% (54w)
  • Active 40 sec @ 148% (148w)
  • Active 19 sec @ 54% (54w)
  • Active 3 min @ 54% (54w)
  • Active 6 min @ 55-35% (55-35w)