HIIT A #5 - Copia

• Cycling
• 1h 30mTime
• 80Stress
• 0.73Intensity
• 30Popularity

About this workout

This brutal HIIT workout features two sets of 8 intervals at 140% FTP, designed to build your kick for closing gaps and improving raw sprinting power. Perfect for enhancing your anaerobic capacity, it's an excellent addition to your training for race day or tough group rides.

Workout structure

• Warm-Up 6 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)
• 8X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 8X
  • 30 sec @ 140% (140w)
  • Rest 30 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 5 min @ 55% (55w)
• 5 min @ 62% (62w)
• 5 min @ 64% (64w)
• 2 min @ 60% (60w)
• 5 min @ 62% (62w)
• 1 min @ 74% (74w)
• 5 min @ 60% (60w)
• 1 min @ 69% (69w)
• Cooldown 5 min @ 40% (40w)