HIIT A #4 - Flipped

• Cycling
• 4h 2mTime
• 192Stress
• 0.69Intensity
• 30Popularity

About this workout

This HIIT anaerobic workout features 11 brutal intervals of 20 seconds at 140% FTP, designed to build your kick for closing gaps and enhance raw sprinting power. Perfect for those looking to boost their lactate tolerance and prepare for race kicks, this session will leave your legs screaming.

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)
• 1 min @ 50% (50w)
• 2X
  • 30 sec @ 60-65% (60-65w)
• 10 min @ 70-75% (70-75w)
• 5 min @ 65-70% (65-70w)
• 10 min @ 75-80% (75-80w)
• 5 min @ 65-70% (65-70w)
• 1 min @ 50% (50w)
• 5X
  • 2 min @ 72% (72w)
  • 2 min @ 55% (55w)
• 5 min @ 70% (70w)
• 5 min @ 65% (65w)
• 5 min @ 60% (60w)
• 2 min @ 55% (55w)
• 2X
  • 30 sec @ 60-65% (60-65w)
• 10 min @ 70-75% (70-75w)
• 5 min @ 65-70% (65-70w)
• 10 min @ 75-80% (75-80w)
• 5 min @ 65-70% (65-70w)
• 2X
  • 2 min @ 72% (72w)
  • 2 min @ 55% (55w)
• 2 min @ 72% (72w)
• 30 sec @ 48% (48w)
• 2X
  • 2 min @ 55% (55w)
  • 2 min @ 72% (72w)
• 2 min @ 55% (55w)
• 5 min @ 70% (70w)
• 5 min @ 65% (65w)
• 5 min @ 60% (60w)
• 30 sec @ 60-65% (60-65w)
• 30 sec @ 48% (48w)
• 10 min @ 70-75% (70-75w)
• 5 min @ 65-70% (65-70w)
• 10 min @ 75-80% (75-80w)
• 5 min @ 65-70% (65-70w)
• 3X
  • 2 min @ 72% (72w)
  • 2 min @ 55% (55w)
• 30 sec @ 48% (48w)
• 2X
  • 2 min @ 72% (72w)
  • 2 min @ 55% (55w)
• 5 min @ 70% (70w)
• 5 min @ 65% (65w)
• 5 min @ 60% (60w)
• 30 sec @ 60-65% (60-65w)
• 20 sec @ 140-65% (140-65w)
• 40 sec @ 40-75% (40-75w)
• 5X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 4X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 2X
  • 20 sec @ 140% (140w)
• 40 sec @ 40% (40w)
• 20 sec @ 140% (140w)
• 5 min @ 65% (65w)
• 5 min @ 50% (50w)