Anaerobic

HIIT A #7 - Reversed

  • Cycling
  • 1h 45mTime
  • 82Stress
  • 0.68Intensity
  • 46Popularity

About this workout

This anaerobic HIIT workout features 15 brutal efforts of 20 seconds at 140% FTP, perfect for building the kick to close gaps and boosting your raw sprinting power. Ideal for race day preparation or when you need to sharpen your top-end punch, this session will test your limits while enhancing lactate tolerance.

seamyst

Workout structure

  • 4 min @ 40% (40w)
  • 5 min @ 50% (50w)
  • 5 min @ 68% (68w)
  • 2 min @ 75% (75w)
  • 5 min @ 63% (63w)
  • 2 min @ 73% (73w)
  • 5 min @ 72% (72w)
  • 3 min @ 71% (71w)
  • 5 min @ 63% (63w)
  • 1 min @ 58% (58w)
  • 5 min @ 68% (68w)
  • 2 min @ 75% (75w)
  • 5 min @ 63% (63w)
  • 2 min @ 73% (73w)
  • 5 min @ 72% (72w)
  • 3 min @ 71% (71w)
  • 5 min @ 63% (63w)
  • 1 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)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 4X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
  • 20 sec @ 140% (140w)
  • 40 sec @ 40% (40w)
  • 5 min @ 40% (40w)
  • 5X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 20 sec @ 140% (140w)
  • 4:40 min @ 40% (40w)