>> Workouts >> After Burner

After Burner

Tags: V02 Max Anaerobic Capacity Neuromuscular Lactate Tolerance Weight Loss HIIT Improve Sprint Time Crunched Improve Hill Climbing
      • 30:00
      • Duration
      • Lactate Tolerance
      • Category
      • Intensity
Est. Average Power
160 watts
Est. Kcals
320
Est. Points
38
Ridden 0 time(s) in the last 30 days
  • Avg. power
    160 watts
  • Est. Kcals
    320
  • Points
    38
      • Intensity
      • Time
      • Points
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Workout description

After burner is a very much a HIIT workout that utilises very short and high power intervals with shorter recoveries. Some often refer to this type of workout as "Tabata" intervals. Each 40 second effort should be the maximum you can deliver for the duration. Keep in mind recoveries are only 20 seconds and you have 15 intervals to complete.

After burner is a very much a HIIT workout that utilises very short and high power intervals with shorter recoveries. Some often refer to this type of workout as "Tabata" intervals. Each 40 second effort should be the maximum you can deliver for the duration. Keep in mind recoveries are only 20 seconds and you have 15 intervals to complete.

  • Description Time Target Power Intensity Kcals
    Warmup - Easy 01:00 99 Watts
    		7 kcals
    Warmup - Easy 01:00 117 Watts
    		8 kcals
    Warmup - Steady 01:00 126 Watts
    		8 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 162 Watts
    		3 kcals
    Warmup - Steady 00:45 135 Watts
    		7 kcals
    Warmup - Hard 00:30 180 Watts
    		6 kcals
    Warmup - Moderate 01:00 153 Watts
    		10 kcals
    Warmup - Hard 00:15 198 Watts
    		3 kcals
    Warmup - Steady 01:00 135 Watts
    		9 kcals
    Warmup - Hard 00:15 216 Watts
    		4 kcals
    Warmup - Easy 02:00 117 Watts
    		15 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Power Interval 00:40 243 Watts
    		11 kcals
    Recovery 00:20 99 Watts
    		2 kcals
    Cool Down 05:00 108 Watts
    		36 kcals