Anaerobic

HIIT with decent warm-up 40-SEC ON

  • Cycling
  • 23mTime
  • 24Stress
  • 0.79Intensity
  • 200Popularity

About this workout

This high-intensity interval workout is a brutal kick to your anaerobic system, featuring 4 rounds of 40 seconds at 140% FTP to build raw sprinting power and lactate tolerance. Perfect for sharpening your punch for race kicks or closing gaps during hard group rides, it's a solid addition to any training week.

alex

Workout structure

  • 8 min @ 40% (40w)
  • 4 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 15 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 10 sec @ 140% (140w)
  • 2 min @ 40% (40w)
  • 4X
    • Rest 40 sec @ 140% (140w)
    • 20 sec @ 40% (40w)
  • 2:35 min @ 40% (40w)