Anaerobic

HIIT A #4 - Copiar

  • Cycling
  • 1h 30mTime
  • 88Stress
  • 0.77Intensity
  • 15Popularity

About this workout

This brutal HIIT anaerobic workout is designed to build your kick for closing gaps and enhance your raw sprinting power, featuring two sets of intense 30-second efforts at 140% FTP. Perfect for sharpening your top-end punch ahead of race day or pushing through tough group ride surges.

Pesalgui

Workout structure

  • Warm-Up 4 min @ 40% (40w)
  • Warm-Up 3 min @ 55% (55w)
  • 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)
    • 30 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 6X
    • 30 sec @ 140% (140w)
    • 30 sec @ 40% (40w)
  • 5 min @ 50% (50w)
  • 1 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 1 min @ 50% (50w)
  • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 30 sec @ 48% (48w)
  • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 2 min @ 82% (82w)
  • 1 min @ 55% (55w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 4 min @ 80% (80w)
  • 2 min @ 82% (82w)
  • 2 min @ 70% (70w)
  • 2 min @ 75% (75w)
  • 3:30 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)