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High Power Anaerobic Sprints | 40 Minute HITT Indoor Cycling Workout
Video workout: High Power Anaerobic Sprints | 40 Minute HITT Indoor Cycling Workout. Follow the on-screen workout.
Duration40:00
TSS58
IF0.93
Blocks36
Time40:00
TSS58
IF0.93
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 5% · 2 minZ2 47% · 19 minZ3 5% · 2 minZ4 10% · 4 minZ6 33% · 13 min
Intervals
36 blocksZ1
Warm-up
2:0055%Z3
Warm-up
1:0085%Z4
Warm-up
2:00100%Z2
Recovery
1:0065%Z3
Warm-up
1:0085%Z4
Interval
2:00100%Z2
Recovery
2:0065%Z6
Interval
0:30125%Z2
Recovery
1:0065%Z6
Interval
0:30125%Z2
Recovery
0:1565%Z6
Interval
0:15125%Z2
Recovery
1:0065%Z6
Interval
2:00125%Z2
Recovery
0:3065%Z6
Interval
0:30125%Z2
Recovery
1:0065%Z6
Interval
1:00125%Z2
Recovery
2:0065%Z6
Interval
1:00125%Z2
Recovery
2:0065%Z6
Interval
1:00125%Z2
Recovery
0:3065%Z6
Interval
0:30125%Z2
Recovery
0:3065%Z6
Interval
0:30125%Z2
Recovery
1:0065%Z6
Interval
2:00125%Z2
Recovery
2:0065%Repeat 2×
Z6
Interval
0:15125%Z2
Recovery
0:1565%Z6
Interval
2:00125%Z2
Recovery
1:0065%Z6
Interval
1:00125%Z2
Recovery
0:3065%Z2
Cool-down
2:0075%What it trains
Structured cycling workouts make progression easier by pairing clear interval targets with a defined training purpose.