PrepHIIT1h 403020.3
- Cycling
- 1hTime
- 66Stress
- 0.81Intensity
- 85Popularity
About this workout
Get ready for a savage anaerobic workout with 3 sets of 4 x 30 seconds at 120% FTP, designed to build raw sprinting power and lactate tolerance. Perfect for closing gaps in group rides or delivering that top-end punch during race kicks.
Workout structure
- Warm-Up 4 min @ 45-60% (45-60w)
- Active 1 min @ 60% (60w)
- Active 1 min @ 65% (65w)
- Active 1 min @ 70% (70w)
- Active 1 min @ 75% (75w)
- Active 1 min @ 80% (80w)
- Active 1 min @ 85% (85w)
- Active 1 min @ 90% (90w)
- Active 3 min @ 55% (55w)
- 3X
- Active 40 sec @ 80% (80w)
- Rest 20 sec @ 55% (55w)
- 3X
- Active 40 sec @ 90% (90w)
- Rest 20 sec @ 55% (55w)
- 4X
- Active 30 sec @ 105% (105w)
- Rest 30 sec @ 55% (55w)
- 4X
- Active 30 sec @ 120% (120w)
- Rest 30 sec @ 55% (55w)
- Active 20 sec @ 155% (155w)
- Active 3 min @ 55% (55w)
- 3X
- Active 40 sec @ 90% (90w)
- Rest 20 sec @ 55% (55w)
- 4X
- Active 30 sec @ 105% (105w)
- Rest 30 sec @ 55% (55w)
- 4X
- Active 30 sec @ 120% (120w)
- Rest 30 sec @ 55% (55w)
- Active 20 sec @ 155% (155w)
- Active 3 min @ 55% (55w)
- 3X
- Active 40 sec @ 90% (90w)
- Rest 20 sec @ 55% (55w)
- 4X
- Active 30 sec @ 105% (105w)
- Rest 30 sec @ 55% (55w)
- 4X
- Active 30 sec @ 120% (120w)
- Rest 30 sec @ 55% (55w)
- Active 20 sec @ 155% (155w)
- Cooldown 3 min @ 45-35% (45-35w)