W/kg Deceasing HIIT (BL2,1,1)
- Cycling
- 44mTime
- 66Stress
- 0.94Intensity
- 290Popularity
About this workout
This savage VO2 max workout features a brutal main set of 2 × 3 min at 118% FTP, making it perfect for closing gaps during intense group rides or race kicks. Use this anaerobic HIIT session to develop your aerobic ceiling and boost your endurance for those tough climbs.
Workout structure
- Active 3 min @ 50% (50w) 85 rpm
- Active 1 min @ 58% (58w) 85 rpm
- Active 1 min @ 65% (65w) 85 rpm
- Active 1 min @ 73% (73w) 85 rpm
- Active 1 min @ 80% (80w) 85 rpm
- Active 30 sec @ 115% (115w) 95 rpm
- Active 1 min @ 60% (60w) 85 rpm
- Active 30 sec @ 135% (135w) 95 rpm
- Active 1 min @ 60% (60w) 85 rpm
- Active 15 sec @ 155% (155w) 105 rpm
- Active 1 min @ 60% (60w) 85 rpm
- Active 2 min @ 55% (55w)
- Active 3 min @ 118% (118w)
- Rest 2 min @ 80% (80w)
- Active 2 min @ 118% (118w)
- Rest 1:20 min @ 80% (80w)
- Active 1 min @ 118% (118w)
- Rest 40 sec @ 80% (80w)
- Active 45 sec @ 118% (118w)
- Rest 30 sec @ 80% (80w)
- Active 30 sec @ 118% (118w)
- Rest 20 sec @ 80% (80w)
- Active 2:30 min @ 55% (55w)
- Active 3 min @ 118% (118w)
- Rest 2 min @ 80% (80w)
- Active 2 min @ 118% (118w)
- Rest 1:20 min @ 80% (80w)
- Active 1 min @ 118% (118w)
- Rest 40 sec @ 80% (80w)
- Active 45 sec @ 118% (118w)
- Rest 30 sec @ 80% (80w)
- Active 30 sec @ 118% (118w)
- Rest 20 sec @ 80% (80w)
- Cooldown 5 min @ 55-35% (55-35w)