Workout
A HIIT session focusing on intense 30-second max efforts followed by longer threshold intervals to improve recovery and sustained power.
warmup
Intensity: 50percentage
5 mins warm up
active
Intensity: 150percentage
Max! at over 70rpm
recovery
Intensity: 50percentage
Recovery at 100rpm
active
Intensity: 100percentage
1min at FTP (8/10) at over 70rpm
recovery
Intensity: 50percentage
Recovery at 100rpm
active
Intensity: 150percentage
Max! at over 70 rpm
recovery
Intensity: 50percentage
Recovery at 100rpm
active
Intensity: 100percentage
7min at FTP (8/10) at 80-100rpm
recovery
Intensity: 50percentage
Recovery at 100rpm
active
Intensity: 150percentage
Max! at over 70rpm
recovery
Intensity: 50percentage
Recovery at 100rpm
active
Intensity: 100percentage
7min at FTP (8/10) at 80-100rpm
recovery
Intensity: 50percentage
Recovery
active
Intensity: 150percentage
Max! at over 70 rpm
cooldown
Intensity: 50percentage
3 mins warm down
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