Threshold

HIIT - May

  • Cycling
  • 59mTime
  • 58Stress
  • 0.77Intensity
  • 55Popularity

About this workout

This anaerobic HIIT workout features a punishing main set of 12×40 seconds at 100% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps during race kicks or powering through tough sections in a group ride, this session will push your limits and elevate your performance.

Adam Chmielowski

Workout structure

  • 10 min @ 50-60% (50-60w) 85-95 rpm
  • 3 min @ 60-75% (60-75w) 85-95 rpm
  • 2 min @ 75-80% (75-80w) 85-95 rpm
  • 3X
    • 30 sec @ 95-105% (95-105w) 90-100 rpm
    • Rest 30 sec @ 50% (50w) 70-79 rpm
  • 1 min @ 50% (50w) 70-79 rpm
  • 12X
    • 40 sec @ 100% (100w) 85-90 rpm
    • Rest 20 sec @ 50% (50w) 70-79 rpm
  • 3 min @ 50-60% (50-60w) 70-79 rpm
  • 6X
    • 40 sec @ 105% (105w) 85-90 rpm
    • Rest 20 sec @ 50% (50w) 70-79 rpm
  • 3 min @ 50-60% (50-60w) 70-79 rpm
  • 6X
    • 40 sec @ 110% (110w) 85-90 rpm
    • Rest 20 sec @ 50% (50w) 70-79 rpm
  • 10 min @ 60-45% (60-45w) 70-79 rpm