Workouts / HIIT
HIIT
30 Minute HIIT Ramp Session
An intense 30-minute workout with ramps, sprints, and minimal rest, perfect for a quality HIIT session when you're short on time. This workout comes without music.
Duration30:00
TSS49
IF0.99
Blocks5
Time30:00
TSS49
IF0.99
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 30% · 9 minZ5 67% · 20 minZ6 3% · 1 min
Intervals
5 blocksZ1
Warm-upWarm up ramp (RPE 1-9)
5:0045%Z1
RecoveryRest (RPE 1)
1:0045%Repeat 4×
Z6
IntervalSprint (RPE 10)
0:15150%Z5
Ramp upRamp interval (RPE 7-9)
5:00100–125%Z1
Cool-downCool down (RPE 1)
3:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
RampSprintHIITNo Rest30 MinutevideoGCN Training
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