Anaerobic

HIIT A #8 - ramped

  • Cycling
  • 1h 30mTime
  • 79Stress
  • 0.72Intensity
  • 20Popularity

About this workout

This HIIT anaerobic workout features 21 brutal 20-second efforts at 145% FTP, designed to build your kick to close gaps and develop raw sprinting power. Perfect for sharpening your top-end punch before race day or pushing through those gnarly group ride surges.

Bugoc

Workout structure

  • 4 min @ 40% (40w)
  • 3 min @ 55% (55w)
  • 2 min @ 65% (65w)
  • 1 min @ 75% (75w)
  • 15 sec @ 100% (100w)
  • 45 sec @ 60% (60w)
  • 57 sec @ 40% (40w)
  • 7X
    • 3 sec @ 40-145% (40-145w)
    • 20 sec @ 145% (145w)
    • 37 sec @ 40% (40w)
  • 3 sec @ 40-145% (40-145w)
  • 20 sec @ 145% (145w)
  • 40 sec @ 40% (40w)
  • 4:57 min @ 40% (40w)
  • 7X
    • 3 sec @ 40-145% (40-145w)
    • 20 sec @ 145% (145w)
    • 37 sec @ 40% (40w)
  • 3 sec @ 40-145% (40-145w)
  • 20 sec @ 145% (145w)
  • 40 sec @ 40% (40w)
  • 4:57 min @ 40% (40w)
  • 3 sec @ 40-145% (40-145w)
  • 3X
    • 20 sec @ 145% (145w)
    • 37 sec @ 40% (40w)
    • 3 sec @ 40-145% (40-145w)
  • 4X
    • 20 sec @ 145% (145w)
    • 37 sec @ 40% (40w)
    • 3 sec @ 40-145% (40-145w)
  • 20 sec @ 145% (145w)
  • 40 sec @ 40% (40w)
  • 5 min @ 50% (50w)
  • 5 min @ 70% (70w)
  • 2 min @ 78% (78w)
  • 5 min @ 65% (65w)
  • 2 min @ 75% (75w)
  • 5 min @ 74% (74w)
  • 3 min @ 73% (73w)
  • 5 min @ 65% (65w)
  • 1 min @ 60% (60w)
  • 5 min @ 70% (70w)
  • 1 min @ 50% (50w)
  • 5 min @ 40% (40w)