Anaerobic

HIIT L 3 x (3x2 @100%P5 (124%FTP))

  • Cycling
  • 1h 3mTime
  • 93Stress
  • 0.94Intensity
  • 15Popularity

About this workout

This brutal anaerobic workout features three sets of 3 x 2-minute efforts at 124% FTP, pushing your limits and building the kick needed to close gaps during critical moments in races. Perfect for developing raw sprinting power and lactate tolerance, it’s a go-to for those mid-week sessions where you want to leave it all on the road.

Fabian Romero

Workout structure

  • Warm-Up 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
  • Cooldown 2 min @ 80% (80w)
  • 2 min @ 85% (85w)
  • 2 min @ 90% (90w)
  • 2 min @ 95% (95w)
  • 2 min @ 60% (60w)
  • 30 sec @ 115% (115w)
  • 2 min @ 60% (60w)
  • 5 sec @ 160% (160w)
  • 2 min @ 60% (60w)
  • 3X
    • 2 min @ 124% (124w)
    • Rest 2 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 3X
    • 2 min @ 124% (124w)
    • 2 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 3X
    • 2 min @ 124% (124w)
    • 2 min @ 50% (50w)
  • 5 min @ 65% (65w)