Anaerobic

HIIT A #4 - 140/30

  • Cycling
  • 47mTime
  • 46Stress
  • 0.76Intensity
  • 50Popularity

About this workout

This HIIT workout features intense 30-second efforts at 140% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or pushing through group ride surges, this brutal session is a must for any competitive cyclist.

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Workout structure

  • Warm-Up 6 min @ 40% (40w)
  • Warm-Up 4 min @ 50% (50w)
  • Warm-Up 3 min @ 60% (60w)
  • Warm-Up 2 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 30 sec @ 100% (100w)
  • Warm-Up 45 sec @ 60% (60w)
  • Warm-Up 1 min @ 40% (40w)
  • 6X
    • 30 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 6X
    • 30 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 5 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)