Anaerobic

HIIT A #4 - ramped

  • Cycling
  • 1hTime
  • 49Stress
  • 0.70Intensity
  • 60Popularity

About this workout

This HIIT anaerobic workout features a punishing main set of 9×20 seconds at 150% FTP, perfect for building that raw sprinting power and kick to close gaps in races. Ideal for those looking to add a savage edge to their efforts, this session will push your limits and improve your lactate tolerance for intense finish-line surges.

Bugoc

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)
  • 57 sec @ 40% (40w)
  • 5X
    • 3 sec @ 40-150% (40-150w)
    • 20 sec @ 150% (150w)
    • 37 sec @ 40% (40w)
  • 3 sec @ 40-150% (40-150w)
  • 20 sec @ 150% (150w)
  • 40 sec @ 40% (40w)
  • 4:57 min @ 40% (40w)
  • 2X
    • 3 sec @ 40-150% (40-150w)
    • 20 sec @ 150% (150w)
    • 37 sec @ 40% (40w)
  • 3 sec @ 40-150% (40-150w)
  • 20 sec @ 150% (150w)
  • 37 sec @ 40% (40w)
  • 3 sec @ 40-150% (40-150w)
  • 2X
    • 20 sec @ 150% (150w)
    • 37 sec @ 40% (40w)
    • 3 sec @ 40-150% (40-150w)
  • 20 sec @ 150% (150w)
  • 40 sec @ 40% (40w)
  • 5 min @ 50% (50w)
  • 5 min @ 46% (46w)
  • 5 min @ 66% (66w)
  • 7 min @ 77% (77w)
  • 4 min @ 50% (50w)
  • 5 min @ 40% (40w)