Workouts / HIIT
HIIT
40 Minute HIIT Indoor Cycling Workout
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
Duration40:00
TSS58
IF0.93
Blocks16
Time40:00
TSS58
IF0.93
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 33% · 13 minZ2 8% · 3 minZ4 40% · 16 minZ5 10% · 4 minZ6 10% · 4 min
Intervals
16 blocksZ2
Warm-upWarm up
3:0060%Z4
IntervalThreshold
2:00100%Z5
IntervalAbove threshold
1:00110%Z1
RecoveryEasy spin
2:0050%Repeat 2×
Z4
IntervalTempo (7/10) at 80-100 rpm
4:00100%Z4
IntervalTempo (7/10) at 110+ rpm
1:00100%Z4
IntervalTempo (7/10) at 80-100 rpm
4:00100%Z5
IntervalAbove threshold (9/10) at 80-100 rpm
3:00120%Z6
IntervalMax effort at 110+ rpm
1:00150%Z1
RecoveryEasy spin
5:0050%Z6
IntervalMax effort at 110+ rpm
1:00150%Z1
RecoveryEasy spin
3:0050%Z6
IntervalMax effort at 110+ rpm
1:00150%Z1
RecoveryEasy spin
1:0050%Z6
IntervalMax effort at 110+ rpm
1:00150%Z1
Cool-downEasy spin cool down
2:0050%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
HIITThresholdTempoSprintsCadencevideoGCN Training
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