Anaerobic

HIIT 70 min

  • Cycling
  • 1h 10mTime
  • 62Stress
  • 0.73Intensity
  • 15Popularity

About this workout

This HIIT workout features brutal anaerobic intervals with 10 rounds of 20 seconds at 140% FTP, pushing your limits and building that kick to close gaps. Ideal for improving raw sprinting power and lactate tolerance, it’s a perfect addition to your training for race day or group ride sprints.

jk70

Workout structure

  • Warm-Up 5 min @ 40-50% (40-50w)
  • Warm-Up 4 min @ 55% (55w)
  • Warm-Up 3 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 15 sec @ 100% (100w)
  • Warm-Up 45 sec @ 60% (60w)
  • Warm-Up 1 min @ 40% (40w)
  • 10X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 3 min @ 50% (50w)
  • 3 min @ 63% (63w)
  • 2 min @ 70% (70w)
  • 2 min @ 79% (79w)
  • 4 min @ 84% (84w)
  • 1 min @ 63% (63w)
  • 2 min @ 86% (86w)
  • 2 min @ 70% (70w)
  • 2 min @ 83% (83w)
  • 4 min @ 88% (88w)
  • 1 min @ 54% (54w)
  • 2 min @ 82% (82w)
  • 2 min @ 75% (75w)
  • 2 min @ 79% (79w)
  • 3 min @ 67% (67w)
  • Cooldown 5 min @ 63-54% (63-54w)
  • 5 min @ 54-42% (54-42w)