Workouts / HIIT
HIIT
Wake Up And Smell The Lactic!
A 25-minute session with a slow build and a heavy punch at the end, designed to get your lactate levels high and improve your fitness on the bike.
Duration25:00
TSS26
IF0.79
Blocks15
Time25:00
TSS26
IF0.79
Profile
Targets in % FTP
100%50%0%
0:0012:3025:00
Z1 36% · 9 minZ2 6% · 2 minZ4 54% · 14 minZ5 4% · 1 min
Intervals
15 blocksZ1
Warm-upEasy Spinning (1/10)
2:0045%Z2
Warm-upEasy, lift the pace (3/10)
1:3065%Z1
Warm-upEasy Spin (1/10)
0:3045%Repeat 2×
Z4
IntervalTempo (6/10)
3:0092%Z1
RecoveryEasy (1/10)
1:0045%Z4
IntervalTempo (6/10)
2:0092%Z4
IntervalThreshold (7/10)
2:00100%Z1
RecoveryEasy (1/10)
1:0045%Z4
IntervalTempo (6/10)
3:0092%Z1
RecoveryEasy (1/10)
1:0045%Z5
IntervalHard (8/10)
0:30110%Z1
RecoveryEasy (1/10)
0:3045%Z5
IntervalHard (8/10)
0:30110%Z4
IntervalSustain the effort (6/10)
0:3092%Z1
Cool-downEasy spin (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
GCNSprintLactateTempoThresholdvideoGCN Training
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