HIIT A #8 3x8x40/20

• Cycling
• 2h 0mTime
• 138Stress
• 0.83Intensity
• 15Popularity

About this workout

This brutal HIIT session utilizes the 40/20 protocol, pushing your limits with 3 sets of 8 intervals at a fierce 140.1% FTP, perfect for building the kick needed to close gaps and develop raw sprinting power. Incorporate this workout to enhance your lactate tolerance and prepare for those savage race kicks when it counts.

Workout structure

• Warm-Up 6 min @ 40-50% (40-50w)
• 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)
• 8X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 8X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 8X
  • 40 sec @ 140% (140w)
  • 20 sec @ 40% (40w)
• 5 min @ 50% (50w)
• 1 min @ 50% (50w)
• 2X
  • 30 sec @ 59% (59w)
• 10 min @ 68% (68w)
• 5 min @ 68% (68w)
• 10 min @ 73% (73w)
• 5 min @ 63% (63w)
• 1 min @ 50% (50w)
• 2X
  • 2 min @ 70% (70w)
  • 2 min @ 54% (54w)
• 2 min @ 70% (70w)
• 2 min @ 57% (57w)
• 1 min @ 57% (57w)
• Cooldown 5 min @ 54-40% (54-40w)