Anaerobic

HIIT Anaerobic short version

  • Cycling
  • 59mTime
  • 68Stress
  • 0.83Intensity
  • 40Popularity

About this workout

This savage HIIT workout packs a punch with 4 × 30-second efforts at 160% FTP, perfect for building the kick to close gaps and enhancing your sprinting power. Incorporate it into your training for race day or to spice up your SST short sessions while boosting your lactate tolerance.

Allan

Workout structure

  • Warm-Up 5 min @ 57% (57w)
  • Active 5 min @ 80% (80w)
  • 4X
    • Active 30 sec @ 120% (120w) 90-100 rpm
    • Rest 1 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 140% (140w) 90-100 rpm
    • Rest 1 min @ 50% (50w)
  • 4X
    • Active 1 min @ 75% (75w) 80-90 rpm
    • Rest 45 sec @ 50% (50w)
  • 4X
    • Active 30 sec @ 150% (150w) 90-100 rpm
    • Rest 1 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 160% (160w) 90-100 rpm
    • Rest 1 min @ 50% (50w)
  • 3X
    • Rest 1 min @ 70% (70w) 60-70 rpm
    • Rest 45 sec @ 50% (50w)
  • Active 3 min @ 80% (80w) 80-90 rpm
  • Cool down 10 min @ 50% (50w) 60-70 rpm