HIIT Slope with Recovery

• Cycling
• 35mTime
• 61Stress
• 1.02Intensity
• 47Popularity

About this workout

This anaerobic HIIT session features brutal 30-second efforts at 200% FTP, perfect for building the kick needed to close gaps during races or group rides. Prioritize this workout to enhance your sprinting power and lactate tolerance, keeping you sharp for those gnarly race kicks.

Workout structure

• 30 sec @ 50% (50w) 80 rpm 0% Erg
• 30 sec @ 54% (54w) 80 rpm 0% Erg
• 30 sec @ 90% (90w) 80 rpm 2% Slope
• 2 min @ 58% (58w) 80 rpm 0% Erg
• 1:30 min @ 90% (90w) 80 rpm 2.5% Slope
• 2 min @ 66% (66w) 80 rpm 0% Erg
• 2 min @ 97% (97w) 80 rpm 3% Slope
• 2:30 min @ 62% (62w) 80 rpm 0% Erg
• 1:30 min @ 82-156% (82-156w) 80 rpm 0% Erg
• 2:30 min @ 50% (50w) 80 rpm 0% Erg
• 30 sec @ 184% (184w) 70 rpm 10% Slope
• 2:30 min @ 50% (50w) 80 rpm 0% Erg
• 30 sec @ 200% (200w) 70 rpm 11% Slope
• 2:30 min @ 50% (50w) 80 rpm 0% Erg
• 30 sec @ 200% (200w) 70 rpm 11% Slope
• 2:30 min @ 41% (41w) 80 rpm 0% Erg
• 30 sec @ 228% (228w) 70 rpm 13% Slope
• 2:30 min @ 41% (41w) 80 rpm 0% Erg
• 30 sec @ 228% (228w) 70 rpm 13% Slope
• 2:30 min @ 41% (41w) 80 rpm 0% Erg
• 30 sec @ 212% (212w) 70 rpm 12% Slope
• 4 min @ 41% (41w) 80 rpm 0% Erg