Workouts

Workout

40 Minute HIIT Indoor Cycling Workout

HIIT

40 min

IF 0.83

This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

40 min

Blocks

Intensity

0.83

Views

Workout analysis

Session profile and interval structure.

warmup · 55%3 min

3 mins warm up

active · 95%2 min

2 mins threshold

active · 110%1 min

1 min above threshold

recovery · 50%2 min

2 mins easy spin

active · 90%4 min

4 mins at tempo (7/10) 80-100rpm

active · 90%1 min

1 min at tempo (7/10) 110+rpm

active · 90%4 min

4 mins at tempo (7/10) 80-100rpm

active · 90%1 min

1 min at tempo (7/10) 110+rpm

active · 90%4 min

4 mins at tempo (7/10) 80-100rpm

active · 115%3 min

3 min at above threshold (9/10) 80-100rpm

active · 150%1 min

1 min Max! 110rpm+

recovery · 50%5 min

5 min easy spin

active · 150%1 min

1 min Max! 110rpm+

recovery · 50%3 min

3 min easy spin

active · 150%1 min

1 min Max! 110rpm+

recovery · 50%1 min

1 min easy spin

active · 150%1 min

1 min Max! 110rpm+

cooldown · 50%2 min

2 mins easy spin cool down

Training purpose

Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.

Useful when you want sessions that match tags such as HIIT, Threshold, Tempo, Sprints, Cadence, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.