Anaerobic

HIIT A1 x6 W361 rpm100-110

  • Cycling
  • 21mTime
  • 16Stress
  • 0.67Intensity
  • 32Popularity

About this workout

This HIIT session packs a punch with six brutal 20-second efforts at 139.9% FTP, perfect for building that explosive kick to close gaps during races. Ideal for cyclists looking to enhance raw sprinting power and lactate tolerance, it’s a must-have for your high-intensity training repertoire.

DanieleGaspari

Workout structure

  • Warm-Up 2 min @ 40% (40w) 85 rpm
  • Warm-Up 1 min @ 55% (55w) 90 rpm
  • Warm-Up 1 min @ 65% (65w) 95 rpm
  • Warm-Up 1 min @ 75% (75w) 100 rpm
  • Warm-Up 15 sec @ 100% (100w) 110 rpm
  • Warm-Up 1:45 min @ 40% (40w) 85 rpm
  • 6X
    • 20 sec @ 140% (140w) 100-110 rpm
    • 40 sec @ 40% (40w) 85-90 rpm
  • Rest 5 min @ 55-50% (55-50w) 85-90 rpm
  • Cooldown 3 min @ 40% (40w) 85 rpm