anaerobic

HIIT_9intervals

  • Cycling
  • 1hTime
  • 88Stress
  • 0.94Intensity
  • 105Popularity

About this workout

This anaerobic HIIT workout features intense sets of 90-second efforts at 120% FTP, perfect for building the kick needed to close gaps during races or group rides. It's a punishing but effective way to boost your raw sprinting power and lactate tolerance while keeping your training fresh and engaging.

Andreas

Workout structure

  • 5 min @ 40-70% (40-70w)
  • 5 min @ 70-100% (70-100w)
  • 3X
    • 1:30 min @ 120% (120w)
    • 4 min @ 70% (70w)
  • 30 sec @ 170% (170w)
  • 3X
    • 4 min @ 70% (70w)
    • 1:30 min @ 120% (120w)
  • 4 min @ 70% (70w)
  • 30 sec @ 170% (170w)
  • 4 min @ 70% (70w)
  • 30 sec @ 200% (200w)
  • 7:30 min @ 70-50% (70-50w)