Anaerobic

HLT Happy Hour: The Burn

  • Cycling
  • 1h 5mTime
  • 80Stress
  • 0.86Intensity
  • 70Popularity

About this workout

This workout cranks up the intensity with two hard efforts at 90% FTP, designed to build your kick and raw sprinting power. Perfect for developing lactate tolerance ahead of race kicks or closing gaps in a group ride.

tomhyde1983

Workout structure

  • Warm-Up 2 min @ 30-50% (30-50w)
  • Active 1 min @ 50% (50w)
  • Active 1 min @ 60% (60w)
  • Active 1 min @ 70% (70w)
  • 4X
    • Active 1 min @ 60% (60w)
    • Active 30 sec @ 100% (100w)
    • Active 30 sec @ 50% (50w)
  • Active 2 min @ 40% (40w)
  • 2X
    • Active 3 min @ 90% (90w)
    • Active 30 sec @ 110% (110w)
    • Active 30 sec @ 45% (45w)
  • Active 1:30 min @ 45% (45w)
  • 8X
    • Active 30 sec @ 103% (103w)
    • Rest 30 sec @ 95% (95w)
  • Active 2 min @ 45% (45w)
  • 4X
    • Active 30 sec @ 110% (110w)
    • Rest 30 sec @ 90% (90w)
  • Active 1 min @ 45% (45w)
  • 4X
    • Active 30 sec @ 110% (110w)
    • Rest 30 sec @ 90% (90w)
  • Active 2 min @ 45% (45w)
  • 4X
    • Active 30 sec @ 100% (100w)
    • Active 1 min @ 105% (105w)
    • Active 30 sec @ 45% (45w)
  • Active 2:30 min @ 45% (45w)
  • 4X
    • Active 20 sec @ 135% (135w)
    • Active 10 sec @ 160% (160w)
    • Active 30 sec @ 25% (25w)
  • Active 1 min @ 40% (40w)
  • 2X
    • Active 30 sec @ 60% (60w)
    • Active 30 sec @ 70% (70w)
    • Active 30 sec @ 50% (50w)
  • Cooldown 1 min @ 50-30% (50-30w)