Workouts / HIIT
HIIT
Rolling With The Hills
Simulate climbing in a race scenario with this 45-minute HIIT session where efforts ramp up over the climbs.
Duration45:00
TSS63
IF0.92
Blocks24
Time45:00
TSS63
IF0.92
Profile
Targets in % FTP
100%50%0%
0:0022:3045:00
Z1 23% · 11 minZ2 9% · 4 minZ4 42% · 19 minZ5 18% · 8 minZ6 8% · 4 min
Intervals
24 blocksZ1
Warm-up
2:0055%Z4
Warm-up
1:0092%Z2
Warm-up
2:0075%Z4
Interval
3:0092%Z2
Interval
2:0075%Z4
Interval
3:0092%Z5
Interval
1:00110%Z6
Interval
0:30150%Z5
Interval
1:00110%Z1
Recovery
3:0055%Z4
Interval
3:0092%Z5
Interval
2:00110%Z4
Interval
3:0092%Z6
Interval
1:00125%Z6
Interval
0:30150%Z5
Interval
1:00110%Z1
Recovery
3:0055%Z4
Interval
3:0092%Z5
Interval
2:00110%Z4
Interval
3:0092%Z6
Interval
1:00125%Z6
Interval
0:30150%Z5
Interval
1:00110%Z1
Cool-down
2:3055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.