90-Second Extended Accelerations

HIIT

30 min

IF 0.51

An extended efforts session to simulate accelerations over short hills. Push into the red zone for 90 second intervals with tricky recovery periods.

Duration

30 min

Blocks

20

Intensity

0.51

Workout analysis

Session profile and interval structure.

warmup · 30%1 min

warmup · 30%2 min

warmup · 60%1 min

recovery · 30%2 min

active · 80%1m 30s

recovery · 50%1m 30s

recovery · 30%2 min

recovery · 50%1m 30s

active · 80%1m 30s

recovery · 30%1m 30s

active · 80%1m 30s

recovery · 50%1m 30s

recovery · 30%1 min

active · 90%1m 30s

recovery · 60%1m 30s

recovery · 30%30s

recovery · 60%1m 30s

active · 90%1m 30s

cooldown · 30%2 min

Training purpose

High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.

Useful when you want sessions that match tags such as HIIT, Indoor Cycling, Accelerations, Hills, GCN, Intervals, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.