Anaerobic

W Prime - Test with HIIT - set ftp218, W'16.1kJ

  • Cycling
  • 26mTime
  • 39Stress
  • 0.95Intensity
  • 30Popularity

About this workout

This anaerobic workout packs a punch with 3 intervals of 40 seconds at 140% FTP, perfect for building that explosive kick to close gaps during a race or when launching breakaways. Use this as a brutal addition to your ramp test prep or as part of a CTS test strategy to boost your raw sprinting power and lactate tolerance.

Rockhopper

Workout structure

  • 8 min @ 40% (40w)
  • 4 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 15 sec @ 100% (100w)
  • 1 min @ 60% (60w)
  • 10 sec @ 140% (140w)
  • 2 min @ 40% (40w)
  • 3X
    • Rest 40 sec @ 140% (140w)
    • Rest 20 sec @ 40% (40w)
  • Rest 40 sec @ 150% (150w)
  • Rest 20 sec @ 40% (40w)
  • Rest 40 sec @ 160% (160w)
  • Rest 20 sec @ 40% (40w)
  • Rest 40 sec @ 170% (170w)
  • Rest 20 sec @ 40% (40w)
  • 40 sec @ 180% (180w)
  • 20 sec @ 40% (40w)
  • 2:35 min @ 40% (40w)