Anaerobic

HIIT30/15 Protocollo

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 55Popularity

About this workout

The HIIT 30/15 protocol packs a serious punch with 30 seconds of all-out efforts at 126% FTP followed by quick 15-second recoveries, perfect for developing your sprinting power and lactate tolerance. This workout is ideal for those looking to sharpen their kick for closing gaps in a race or to add some intensity to mid-week training.

Fede53

Workout structure

  • Warm-Up 15 min @ 35-75% (35-75w)
  • 3X
    • Active 30 sec @ 100% (100w)
    • Rest 30 sec @ 50% (50w)
  • Active 2 min @ 40% (40w)
  • 13X
    • Active 30 sec @ 126% (126w)
    • Rest 15 sec @ 50% (50w)
  • Active 3 min @ 50% (50w)
  • 13X
    • Active 30 sec @ 126% (126w)
    • Rest 15 sec @ 50% (50w)
  • Active 3 min @ 50% (50w)
  • 12X
    • Active 30 sec @ 126% (126w)
    • Rest 15 sec @ 50% (50w)
  • Active 30 sec @ 126% (126w)
  • Active 5 min @ 50% (50w)