Workouts / HIIT
HIIT
40 Minute Drop Ollie At All Cost
This indoor training session is designed to help you gain the fitness to drop your mates no matter what! This focusses on ramping efforts with both shorter and longer hard efforts.
Duration40:00
TSS47
IF0.84
Blocks30
Time40:00
TSS47
IF0.84
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 59% · 24 minZ2 4% · 2 minZ3 5% · 2 minZ4 12% · 5 minZ5 2% · 1 minZ6 19% · 8 min
Intervals
30 blocksZ1
Warm-up
2:0045%Z1
Warm-up
1:0055%Z1
Warm-up
1:0045%Z2
Warm-up
1:0065%Z3
Warm-up
1:0085%Z4
Warm-up
2:00100%Z6
Warm-up
1:00125%Z1
Recovery
2:0045%Z1
Interval
1:0055%Z2
Interval
0:3075%Z3
Interval
0:3085%Z4
Interval
1:0092%Z4
Interval
1:00100%Z5
Interval
0:30110%Z6
Interval
0:30125%Z6
Interval
2:00150%Z1
Recovery
5:0045%Z3
Interval
0:2085%Z4
Interval
0:2092%Z4
Interval
0:20100%Z5
Interval
0:20110%Z6
Interval
0:20125%Z6
Interval
0:20150%Z1
Recovery
3:0045%Repeat 3×
Z6
Interval
0:25150%Z1
Recovery
0:1045%Z6
Interval
0:25150%Z1
Recovery
2:0045%Z6
Interval
1:00150%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.