Workouts / HIIT
HIIT
Intense 30 Minute HIIT Session
Sevens is a high-intensity 30-minute workout with two blocks of seven 30-second maximal efforts, designed to boost your VO2 Max, power, and recovery.
Duration32:00
TSS32
IF0.77
Blocks7
Time32:00
TSS32
IF0.77
Profile
Targets in % FTP
100%50%0%
0:0016:0032:00
Z1 78% · 25 minZ6 22% · 7 min
Intervals
7 blocksZ1
Warm-up5-Minute Warm-Up
5:0055%Repeat 7×
Z6
Interval30s Hard / Maximal effort
0:30135%Z1
Recovery1m Easy recovery
1:0050%Z1
RecoveryMid-Session Recovery
3:0050%Repeat 7×
Z6
Interval30s Hard / Maximal effort
0:30135%Z1
Recovery1m Easy recovery
1:0050%Z1
Cool-downWarm Down & Recovery
3:0050%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
HIITVO2 Max30 minuteIntervalsSevensvideoGCN Training
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