HIIT A #4 - Short

• Cycling
• 1h 10mTime
• 48Stress
• 0.64Intensity
• 25Popularity

About this workout

This HIIT session features short, intense bursts of 20 seconds at 140% FTP, designed to build your anaerobic kick for closing gaps and explosive sprints. Perfect for adding some savage intensity to your training week, this workout will sharpen your top-end power for those critical race moments or group ride surges.

Workout structure

• Warm-Up 5 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)
• 3X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 20 sec @ 140% (140w)
• 5 min @ 40% (40w)
• 4X
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 2 min @ 72% (72w)
• 5 min @ 60% (60w)
• 2 min @ 70% (70w)
• 5 min @ 69% (69w)
• 5 min @ 40% (40w)