Anaerobic

HIIT A #1 - Copiar

  • Cycling
  • 40mTime
  • 28Stress
  • 0.65Intensity
  • 56Popularity

About this workout

This anaerobic HIIT workout features a main set of intense 20-second efforts at 140% FTP, perfect for building the kick needed to close gaps during races or group rides. It's a brutal way to boost your raw sprinting power and lactate tolerance without overcooking your energy reserves.

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Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 1 min @ 40% (40w)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 1 min @ 50% (50w)
  • 3 min @ 75% (75w)
  • 3 min @ 65% (65w)
  • 3 min @ 75% (75w)
  • 2 min @ 40% (40w)
  • 5 min @ 40% (40w)