Workouts / HIIT
HIIT
90-Second Extended Accelerations
An extended efforts session to simulate accelerations over short hills. Push into the red zone for 90 second intervals with tricky recovery periods.
Duration30:00
TSS37
IF0.86
Blocks20
Time30:00
TSS37
IF0.86
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 10% · 3 minZ2 37% · 11 minZ3 15% · 5 minZ4 13% · 4 minZ5 15% · 5 minZ6 10% · 3 min
Intervals
20 blocksZ1
Warm-up
1:0055%Z2
Warm-up
2:0065%Z4
Warm-up
1:0092%Z2
Warm-up
2:0065%Z5
Interval
1:30110%Z3
Interval
1:3085%Z2
Recovery
2:0065%Z3
Interval
1:3085%Z5
Interval
1:30110%Z2
Recovery
1:3065%Z5
Interval
1:30110%Z3
Interval
1:3085%Z2
Recovery
1:0065%Z6
Interval
1:30125%Z4
Interval
1:3092%Z2
Recovery
0:3065%Z4
Interval
1:3092%Z6
Interval
1:30125%Z1
Cool-down
2:0045%Z2
Cool-down
2:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITIndoor CyclingAccelerationsHillsGCNIntervalsvideoGCN Training
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