Anaerobic

HIIT L 3X(4X1 @100%P5 (124%FTP))

  • Cycling
  • 53mTime
  • 70Stress
  • 0.89Intensity
  • 26Popularity

About this workout

This brutal HIIT session features three sets of intense 60-second efforts at 124% FTP, perfect for improving your raw sprinting power and lactate tolerance. It's a staple for closing gaps in group rides or sharpening your top-end punch for race-day kicks.

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)
  • 4X
    • 1 min @ 124% (124w)
    • Rest 1 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 4X
    • 1 min @ 124% (124w)
    • 1 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 4X
    • 1 min @ 124% (124w)
    • 1 min @ 50% (50w)
  • 5 min @ 65% (65w)