Anaerobic

HIIT A 5 2Х8[140]Х25's

  • Cycling
  • 46mTime
  • 47Stress
  • 0.78Intensity
  • 45Popularity

About this workout

This HIIT session features two sets of 8 intervals at a gnarly 140% FTP, designed to build your raw sprinting power and lactate tolerance for those critical race kicks and gap-closing efforts. Perfect for sharpening your anaerobic capacity, it’s a brutal workout that will push your limits and prepare you for the demands of competitive cycling.

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Workout structure

  • Warm-Up 2 min @ 45% (45w)
  • Warm-Up 1 min @ 55% (55w)
  • Warm-Up 1 min @ 65% (65w)
  • Warm-Up 1 min @ 75% (75w)
  • Warm-Up 15 sec @ 100% (100w)
  • Warm-Up 1:45 min @ 45% (45w)
  • 8X
    • 25 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 45% (45w)
  • 8X
    • 25 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 50% (50w)
  • 1 min @ 46% (46w)
  • 3 min @ 69% (69w)
  • 3 min @ 60% (60w)
  • 2 min @ 50% (50w)
  • Cooldown 2 min @ 45% (45w)
  • 40 sec @ 40% (40w)