Anaerobic

HIT IE 3x10x40/20

  • Cycling
  • 1h 29mTime
  • 116Stress
  • 0.88Intensity
  • 47Popularity

About this workout

This savage HIT workout features 3 sets of 10×40 seconds at 130% FTP with 20-second recoveries, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for those looking to add a punch to their racing strategy or boost their performance in group ride sprints.

Sebasti

Workout structure

  • Warm-Up 10 min @ 60% (60w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 70% (70w)
  • Active 3 min @ 80% (80w)
  • Active 3 min @ 90% (90w)
  • Active 5 min @ 55% (55w)
  • 10X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 53% (53w)
  • Active 6 min @ 55% (55w)
  • 10X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 53% (53w)
  • Active 6 min @ 55% (55w)
  • 10X
    • Active 40 sec @ 130% (130w)
    • Rest 20 sec @ 53% (53w)
  • Cooldown 20 min @ 60% (60w)