Workouts / HIIT
HIIT
The Hurt Locker
A brutal 30-minute HIIT session featuring a warm-up followed by 6 max efforts with short recovery breaks.
Duration30:00
TSS47
IF0.97
Blocks8
Time30:00
TSS47
IF0.97
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 43% · 13 minZ2 17% · 5 minZ4 10% · 3 minZ6 30% · 9 min
Intervals
8 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0065%Z4
Warm-up
1:0092%Z4
Warm-up
2:00100%Z2
Recovery
1:0065%Repeat 6×
Z6
Interval
1:30150%Z1
Recovery
2:0045%Z2
Cool-down
3:0075%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITMax EffortIntervalsIndoor CyclingvideoGCN Training
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