Anaerobic

HIIT A #7 - Kopiować

  • Cycling
  • 1h 30mTime
  • 73Stress
  • 0.70Intensity
  • 15Popularity

About this workout

This anaerobic HIIT workout features intense bursts of 20 seconds at 140% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. It's a great addition for race day prep or when you need to sharpen your top-end punch in a short, brutal session.

Michu41

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)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 5 min @ 50% (50w)
  • 1 min @ 54% (54w)
  • 2 min @ 74% (74w)
  • 2 min @ 80% (80w)
  • 4 min @ 84% (84w)
  • 1 min @ 54% (54w)
  • 2 min @ 86% (86w)
  • 2 min @ 74% (74w)
  • 2 min @ 80% (80w)
  • 4 min @ 84% (84w)
  • 30 sec @ 52% (52w)
  • 1:30 min @ 50% (50w)
  • Cooldown 5 min @ 40% (40w)