Anaerobic

HIIT A #8 from 45

  • Cycling
  • 1h 2mTime
  • 53Stress
  • 0.71Intensity
  • 85Popularity

About this workout

This HIIT session is a gnarly anaerobic workout featuring 3 sets of 8 bursts at 140% FTP, perfect for building that crucial kick to close gaps during group rides or race finishes. It's a tough but effective way to boost your sprinting power and lactate tolerance, making it a must-do for those looking to enhance their VO2 max.

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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)
  • 8X
    • 20 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 45% (45w)
  • 8X
    • 20 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 45% (45w)
  • 8X
    • 20 sec @ 140% (140w)
    • 40 sec @ 45% (45w)
  • 5 min @ 50% (50w)
  • Cooldown 5 min @ 45% (45w)