Anaerobic

HIIT A #8 - 60 min

  • Cycling
  • 1hTime
  • 51Stress
  • 0.71Intensity
  • 30Popularity

About this workout

This HIIT workout is designed to build your kick with 3 sets of 8 x 20 seconds at 140% FTP, pushing your raw sprinting power and lactate tolerance to the limit. Perfect for closing gaps in a race or boosting your performance during those crucial moments in a time trial, this session is a brutal yet effective addition to your training arsenal.

14guti

Workout structure

  • Warm-Up 5 min @ 40% (40w)
  • Warm-Up 3 min @ 50% (50w)
  • Warm-Up 2 min @ 60% (60w)
  • Warm-Up 1 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
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 4 min @ 40% (40w)
  • 8X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 4 min @ 40% (40w)
  • 8X
    • 20 sec @ 140% (140w)
    • 40 sec @ 40% (40w)
  • 3 min @ 50% (50w)
  • 3 min @ 64% (64w)
  • 3 min @ 71% (71w)
  • 2 min @ 50% (50w)
  • Cooldown 3 min @ 40% (40w)