hill attacks (4' x 4 with z3 between)
- Cycling
- 1hTime
- 77Stress
- 0.88Intensity
- 101Popularity
About this workout
This workout features a series of brutal 20-second hill attacks at 125% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your top-end punch for race kicks or breakaways, it’s a must-do for those looking to excel in hilly group rides or competitive climbs.
Workout structure
- Warm-Up 3 min @ 40-50% (40-50w)
- Active 20 sec @ 125% (125w)
- Active 3 min @ 50-60% (50-60w)
- Active 20 sec @ 125% (125w)
- Active 3 min @ 60-70% (60-70w)
- Active 20 sec @ 125% (125w)
- Active 4 min @ 75% (75w) 85 rpm
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 20 sec @ 125% (125w)
- Active 20 sec @ 140% (140w)
- Active 3 min @ 81% (81w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 20 sec @ 125% (125w)
- Active 20 sec @ 140% (140w)
- Active 3 min @ 81% (81w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 20 sec @ 125% (125w)
- Active 20 sec @ 140% (140w)
- Active 3 min @ 81% (81w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 20 sec @ 125% (125w)
- Active 20 sec @ 140% (140w)
- Active 3 min @ 81% (81w)
- Active 2 min @ 90% (90w)
- Active 1 min @ 100% (100w)
- Active 30 sec @ 115% (115w)
- Active 20 sec @ 125% (125w)
- Active 20 sec @ 140% (140w)
- Active 3:10 min @ 70% (70w) 85 rpm
- Cooldown 10 min @ 75-25% (75-25w)