Anaerobic

HIIT A #7 (45min 20s Intervalle)

  • Cycling
  • 45mTime
  • 42Stress
  • 0.75Intensity
  • 30Popularity

About this workout

This HIIT workout incorporates Rønnestad intervals with 15 intense efforts of 20 seconds at 150% FTP, perfect for developing raw sprinting power and lactate tolerance. It's a brutal way to build the kick needed to close gaps during group rides or to launch breakaways.

Bugoc

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)
  • 57 sec @ 40% (40w)
  • 6X
    • 3 sec @ 40-150% (40-150w)
    • 20 sec @ 150% (150w)
    • 37 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 6X
    • 3 sec @ 40-150% (40-150w)
    • 20 sec @ 150% (150w)
    • 37 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 3 sec @ 40-150% (40-150w)
  • 20 sec @ 150% (150w)
  • 37 sec @ 40% (40w)
  • 3 sec @ 40-150% (40-150w)
  • 20 sec @ 150% (150w)
  • 37 sec @ 40% (40w)
  • 3X
    • 3 sec @ 40-150% (40-150w)
    • 20 sec @ 150% (150w)
    • 37 sec @ 40% (40w)
  • 3 sec @ 40-150% (40-150w)
  • 20 sec @ 150% (150w)
  • 40 sec @ 40% (40w)
  • 5 min @ 40-35% (40-35w)