HIIT A #4 - Copia

• Cycling
• 1h 15mTime
• 65Stress
• 0.72Intensity
• 30Popularity

About this workout

This brutal HIIT anaerobic workout features two sets of six 30-second efforts at 140% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. Incorporate this savage session into your routine to boost lactate tolerance and prepare for those critical race kicks or breakaways.

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 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 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 15 sec @ 100% (100w)
• Warm-Up 45 sec @ 60% (60w)
• Warm-Up 1 min @ 40% (40w)
• 6X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 6X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 1 min @ 46% (46w)
• 2X
  • 3 min @ 69% (69w)
  • Rest 3 min @ 60% (60w)
• 3 min @ 69% (69w)
• 2 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)