HIIT Indoor Cycling – Flying 40’s


If your looking to boost your Vo2 Max or shock the muscles into producing some more power short duration intervals can have a big role in improving your training.



Below is a sample 40 minute flying 40’s workout with 1 set included targeted at an athlete who’s improve there muscular endurance.

Warm up – over 5-10 minutes slowly building power up to around your aerobic threshold (RPE 3-7)

Complete a 15 minute ride at just below your Aet threshold or at an RPE of 6-7.

Flying 40’s
40 seconds in big gear at desired wattage or target effort level.
20 seconds spin easy
Repeat 10 times total for 1 set.

Cool Down – Ride Easy for 5 Minutes



Depending on the specific goal for this time in the season theres quite a few ways you can look to include flying 40’s and progress over a 4-6 week training block.

Firstly I can look to increase the amount of reps I can complete if getting to 10 reps on the first workout proved difficult or I gassed out or powered down. If I’m working with a Watt Meter I can set a goal minimum power level for the rep. So I could say I want to hit 250 watts for 40 seconds and in my first workout I can complete this 6 times before I fail on the 7th rep, dropping below my target. Week 2 I could aim to push myself to complete 8 reps above 250, week 3 – 10 reps and so on. These short high intensity bursts are going to challenge you to improve your Vo2 Max & Peak power output.

Another way I could progress the set is by increasing the number of sets I complete within the workout. So my first workout of the block might look like a 40 min ride incorporating a single 10 minute set of Flying 40’s at just over my Aerobic Threshold. Week 2 might include a second set, third week a third until such time as I’m completing the majority of my ride at a higher power output then at the start of the block. This is perfect for building muscular endurance and aerobic capacity.




 Video coming soon…



Lee acts as both Chairman and Head Coach for Racestrong Triathlon Club heading up the oragnisation and running of the group training sessions, club developments and events.

Lee is a qualified Personal Trainer & Level 2 Triathlon Coach with a focus on getting new participants into the sport of triathlon. He enjoys working with people of all levels of fitness and if you’ve ever got a question is happy to spend time discussing with you.

As a personal trainer Lee has spent many years helping people transform their lives and bodies by adopting healthier lifestyles based on practical nutrition and exercise.

Lee has competed at all distances of Triathlon from Sprint up to Ironman and continues to try and develop as an athlete as well as a coach.

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