Anaerobic

Tabata HIIT workout - 5x30/30 - 2 sets

  • Cycling
  • 27mTime
  • 37Stress
  • 0.90Intensity
  • 47Popularity

About this workout

This Tabata HIIT workout cranks up your anaerobic power with intense 30-second efforts at 150% FTP, perfect for replicating race kicks or bridging gaps in a group ride. It's a brutal yet effective way to build that top-end punch and lactate tolerance without the time commitment of longer sessions like the classic 3x8 or 3x15 workouts.

icruces

Workout structure

  • 6 min @ 40-90% (40-90w) 85 rpm
  • 2 min @ 58% (58w) 85 rpm
  • 4X
    • 30 sec @ 150% (150w) 90 rpm
    • Rest 30 sec @ 45% (45w)
  • 30 sec @ 150% (150w) 90 rpm
  • Rest 2 min @ 45% (45w)
  • 4X
    • 30 sec @ 150% (150w) 90 rpm
    • Rest 30 sec @ 45% (45w)
  • 30 sec @ 150% (150w) 90 rpm
  • Rest 2 min @ 45% (45w)
  • 6 min @ 90-40% (90-40w) 85 rpm