Anaerobic

HIIT A #18

  • Cycling
  • 40mTime
  • 51Stress
  • 0.87Intensity
  • 40Popularity

About this workout

This HIIT A #18 workout features a gnarly main set of 19×30-second efforts at 140% FTP, perfect for building your kick to close gaps and enhancing raw sprinting power. It's an ideal session for race day tactics or when you need to push through the pain barrier in a hard group ride or TT effort.

Jim S

Workout structure

  • 1 min @ 40% (40w)
  • 30 sec @ 50% (50w)
  • 1 min @ 45% (45w)
  • 30 sec @ 55% (55w)
  • 1 min @ 50% (50w)
  • 30 sec @ 60% (60w)
  • 1 min @ 50% (50w)
  • 30 sec @ 65% (65w)
  • 1 min @ 50% (50w)
  • 5 min @ 50-70% (50-70w)
  • 10X
    • 30 sec @ 140% (140w)
    • 30 sec @ 40% (40w)
  • 3:30 min @ 40% (40w)
  • 9X
    • 30 sec @ 140% (140w)
    • 30 sec @ 40% (40w)
  • 30 sec @ 140% (140w)
  • 2 min @ 40% (40w) 89-91 rpm
  • 1:30 min @ 30% (30w) 84-86 rpm
  • 1 min @ 25% (25w) 79-81 rpm
  • 30 sec @ 20% (20w) 74-76 rpm