Anaerobic

W01D2-Muerte por Intervalos HIIT - TrainerDay.com

  • Cycling
  • 49mTime
  • 67Stress
  • 0.91Intensity
  • 90Popularity

About this workout

This savage HIIT workout, featuring 2 sets of 7×30 seconds at 161% FTP, is designed to build your raw sprinting power and lactate tolerance, perfect for closing gaps in a race or powering through brutal climbs. Use this anaerobic session to pack a punch when you need it most, whether in a sprint finish or a breakaway effort.

carlos_aguado

Workout structure

  • Warm-Up 5 min @ 30-45% (30-45w)
  • Active 5 min @ 45-70% (45-70w)
  • 7X
    • Active 30 sec @ 161% (161w)
    • Rest 1 min @ 50% (50w)
  • Active 5 min @ 81% (81w)
  • 4X
    • Active 1 min @ 75% (75w)
    • Rest 45 sec @ 50% (50w)
  • 7X
    • Active 30 sec @ 161% (161w)
    • Rest 1 min @ 50% (50w)
  • 2X
    • Active 1 min @ 75% (75w)
    • Rest 30 sec @ 50% (50w)
  • Active 3 min @ 50-25% (50-25w)