Anaerobic

W Prime Rowing Test with HIIT

  • Cycling
  • 26mTime
  • 32Stress
  • 0.86Intensity
  • 40Popularity

About this workout

This brutal W Prime Rowing Test with HIIT features two hard 40-second efforts at 115% FTP, perfect for building raw sprinting power and lactate tolerance. It's an ideal addition to your ramp test or CTS test prep, honing your top-end punch for those critical race kicks.

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Workout structure

  • 8 min @ 40% (40w)
  • 4 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 15 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 10 sec @ 115% (115w)
  • 2 min @ 40% (40w)
  • 2X
    • 40 sec @ 115% (115w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 135% (135w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 145% (145w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 155% (155w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 165% (165w)
  • 20 sec @ 40% (40w)
  • 2:35 min @ 40% (40w)