HIIT 45sec #1

• 03:00 @ 50% FTP
• 2x

  01:00 @ 75% FTP,
  01:00 @ 50% FTP
• 2x

  01:00 @ 90% FTP,
  01:00 @ 50% FTP
• 03:00 @ 50% FTP @ 85RPM
• 6x

  00:45 @ 175% FTP,
  04:15 @ 60% FTP
• 03:00 @ 50% FTP @ 85RPM
• 05:00 @ 95% FTP @ 95RPM
• 05:00 @ 50% FTP @ 85RPM

Enter FTP

With repeated anaerobic bouts of 45sec, you will be improving your ability to process lactate and recover from strenuous efforts. You will also use up vital carbohydrate stores before the final 5min sub-threshold interval.

This is where the adaptation occurs!