Anaerobic

HIIT A #7 start from 45

  • Cycling
  • 1hTime
  • 48Stress
  • 0.69Intensity
  • 95Popularity

About this workout

This HIIT session will push your limits with intense 20-second bursts at 140% FTP, perfect for building that kick to close gaps during races or group rides. Designed to enhance your anaerobic power, it’s a challenging yet rewarding workout for developing your top-end punch and lactate tolerance.

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Workout structure

  • Warm-Up 6 min @ 45% (45w)
  • 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 @ 45% (45w)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 45% (45w)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 45% (45w)
  • 6X
    • 20 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 50% (50w)
  • 3 min @ 63% (63w)
  • 1 min @ 50% (50w)
  • Cooldown 5 min @ 45% (45w)