Workouts / HIIT
HIIT
22 Minute High Intensity Short Rest Indoor Cycling Training Session
A short and intense indoor training session aimed at getting fit quick! At only 22 minutes long, it's perfect for any time of day.
Duration22:15
TSS29
IF0.88
Blocks12
Time22:15
TSS29
IF0.88
Profile
Targets in % FTP
100%50%0%
0:0011:0822:15
Z1 48% · 11 minZ2 4% · 1 minZ3 4% · 1 minZ4 4% · 1 minZ5 4% · 1 minZ6 34% · 8 min
Intervals
12 blocksZ1
Warm-upWarm up @ 1/10 RPE
1:0045%Z2
Warm-upWarm up @ 3/10 RPE
1:0065%Z3
Warm-upWarm up @ 5/10 RPE
1:0085%Z4
Warm-upWarm up @ 7/10 RPE
1:00100%Z5
Warm-upWarm up @ 8/10 RPE
1:00110%Z1
RecoveryEasy spin @ 1/10 RPE
0:4545%Repeat 5×
Z6
IntervalHard effort @ 9/10 RPE
0:45125%Z1
RecoveryShort recovery @ 1/10 RPE
0:1545%Z1
RecoveryRest between sets @ 1/10 RPE
3:1545%Repeat 5×
Z6
IntervalHard effort @ 9/10 RPE
0:45125%Z1
RecoveryShort recovery @ 1/10 RPE
0:1545%Z1
Cool-downCool down @ 1/10 RPE
3:1545%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.