Mixed workout HIIT and longer intervals

• Cycling
• 45mTime
• 47Stress
• 0.79Intensity
• 30Popularity

About this workout

This workout combines intense 30-second efforts at 120% FTP with short recoveries to boost your VO2 max and power output. Ideal for building the aerobic capacity needed for tough climbs and race kicks, it's a solid addition to your training routine, fitting seamlessly into a 3x8 or 3x15 workout format.

Workout structure

• 5 min @ 45% (45w)
• 1 min @ 60% (60w)
• 1 min @ 80% (80w)
• 1 min @ 100% (100w)
• 30 sec @ 80% (80w)
• 20 sec @ 60% (60w)
• 10 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 15 sec @ 60% (60w)
• 30 sec @ 100% (100w)
• 15 sec @ 80% (80w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 2 min @ 60-100% (60-100w)
• 30 sec @ 100% (100w)
• 20 sec @ 50% (50w)
• 2 min @ 60-100% (60-100w)
• 30 sec @ 100% (100w)
• 40 sec @ 50% (50w)
• 20 sec @ 60% (60w)
• 20 sec @ 80% (80w)
• 3X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 45 sec @ 40% (40w)
• 30 sec @ 60% (60w)
• 1 min @ 80% (80w)
• 1 min @ 100% (100w)
• 1 min @ 80% (80w)
• 30 sec @ 60% (60w)
• 45 sec @ 100% (100w)
• 30 sec @ 40% (40w)
• 3 min @ 60-80% (60-80w)
• 1 min @ 100% (100w)
• 30 sec @ 80% (80w)
• 45 sec @ 50% (50w)
• 3 min @ 60-80% (60-80w)
• 1 min @ 100% (100w)
• 30 sec @ 80% (80w)
• 30 sec @ 50% (50w)
• 3X
  • 20 sec @ 100% (100w)
  • 10 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 20 sec @ 100% (100w)
• 15 sec @ 120% (120w)
• 5 min @ 50% (50w)