Anaerobic

HIIT Anaerobic short version

  • Cycling
  • 1h 2mTime
  • 78Stress
  • 0.87Intensity
  • 60Popularity

About this workout

This workout features a hard-hitting main set of 4 × 30 sec at 160% FTP, designed to build your top-end punch and lactate tolerance for those critical moments in a race or when closing gaps in a group ride. Perfect for those looking to pack a punch with a time-efficient anaerobic session, this HIIT approach fits seamlessly into your training week.

Allan

Workout structure

  • Warm-Up 5 min @ 50% (50w) 70 rpm
  • Active 1 min @ 60% (60w) 80 rpm
  • Active 1 min @ 65% (65w) 85 rpm
  • Active 1 min @ 70% (70w) 90 rpm
  • Active 1 min @ 75% (75w) 90 rpm
  • Active 1 min @ 80% (80w) 90 rpm
  • Active 1 min @ 85% (85w) 90 rpm
  • Active 1 min @ 90% (90w) 90 rpm
  • Active 1 min @ 95% (95w) 90 rpm
  • Active 1 min @ 100% (100w) 90 rpm
  • Rest 3 min @ 60% (60w) 70 rpm
  • 4X
    • Active 30 sec @ 120% (120w) 90 rpm
    • Rest 1 min @ 60% (60w)
  • 4X
    • Active 30 sec @ 140% (140w) 90 rpm
    • Rest 1 min @ 60% (60w)
  • 3X
    • Rest 1 min @ 70% (70w) 60 rpm
    • Rest 45 sec @ 60% (60w)
  • Active 5 min @ 80% (80w) 90 rpm
  • 4X
    • Active 30 sec @ 150% (150w) 90 rpm
    • Rest 1 min @ 60% (60w)
  • 4X
    • Active 30 sec @ 160% (160w) 90 rpm
    • Rest 1 min @ 60% (60w)
  • Rest 3 min @ 60% (60w) 60-70 rpm
  • Active 5 min @ 80% (80w) 80-90 rpm
  • Cooldown 3 min @ 50% (50w) 60-70 rpm