HIIT A #9 - Split

• Cycling
• 2h 5mTime
• 99Stress
• 0.69Intensity
• 45Popularity

About this workout

This HIIT A #9 - Split workout delivers a punishing anaerobic main set with multiple intervals at 140% FTP, perfect for building the kick to close gaps in races or boosting your raw sprinting power. Incorporate this classic session into your routine for savage lactate tolerance and an explosive top-end punch.

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)
• 10X
  • 20 sec @ 140% (140w)
  • Rest 40 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 20 sec @ 140% (140w)
  • Rest 40 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 20 sec @ 140% (140w)
  • Rest 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)
• 3 min @ 68% (68w)
• 5 min @ 60% (60w)
• 1 min @ 55% (55w)
• 5 min @ 65% (65w)
• 2 min @ 72% (72w)
• 5 min @ 60% (60w)
• 2 min @ 70% (70w)
• 5 min @ 69% (69w)
• 3 min @ 68% (68w)
• 5 min @ 60% (60w)
• 1 min @ 55% (55w)
• 5 min @ 65% (65w)
• 2 min @ 60% (60w)
• 5 min @ 40% (40w)