Workouts / HIIT
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough 25-minute session to help you hold a wheel in a bike race or develop your aerobic power. This session comes without music so you can train to your own tunes.
Duration25:00
TSS31
IF0.86
Blocks16
Time25:00
TSS31
IF0.86
Profile
Targets in % FTP
100%50%0%
0:0012:3025:00
Z1 28% · 7 minZ2 4% · 1 minZ3 12% · 3 minZ4 44% · 11 minZ5 4% · 1 minZ6 8% · 2 min
Intervals
16 blocksZ1
Warm-upEasy spinning (1/10)
2:0045%Z2
Warm-upSlightly lift effort (3/10)
1:0065%Z1
Warm-upEasy (1/10)
1:0045%Repeat 2×
Z4
IntervalModerate (6/10)
1:0092%Z4
IntervalThreshold (7/10)
1:00100%Z5
IntervalSprint (8/10)
0:30110%Z3
IntervalFloat (5/10)
0:3085%Z6
IntervalSprint (9/10)
0:30125%Z4
IntervalThreshold (7/10)
1:00100%Z1
RecoveryEasy recovery (1/10)
1:0045%Z4
IntervalModerate (6/10)
4:0092%Z6
IntervalEasy speed (9/10)
0:30125%Z6
IntervalMax effort! (10/10)
0:30150%Z3
IntervalModerate (5/10)
2:0085%Z4
IntervalThreshold (7/10)
1:00100%Z1
Cool-downEasy cool down (1/10)
2:0045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
AerobicSprintThreshold25 MinuteNo MusicvideoGCN Training
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