HIIT A #6 2x10x 40/20

• Cycling
• 1h 45mTime
• 115Stress
• 0.81Intensity
• 15Popularity

About this workout

This HIIT workout features two sets of 10 rounds of 40 seconds at a gnarly 140% FTP, with brief 20-second recoveries, perfect for building that killer kick to close gaps in races or group rides. It's a brutal way to boost your lactate tolerance and develop raw sprinting power for those crucial moments when the pace spikes.

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)
• 10X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 5 min @ 55% (55w)
• 2X
  • 5 min @ 60% (60w)
  • 7 min @ 69% (69w)
• 5 min @ 60% (60w)
• 6 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)