Workouts / HIIT
HIIT
Reverse Steps
A long high intensity interval workout centered around three 15-minute efforts which step down in intensity. Designed to improve endurance and build fatigue resistance.
Duration1:00:00
TSS96
IF0.98
Blocks26
Time1:00:00
TSS96
IF0.98
Profile
Targets in % FTP
100%50%0%
0:0030:001:00:00
Z1 18% · 11 minZ2 8% · 5 minZ3 2% · 1 minZ4 35% · 21 minZ5 20% · 12 minZ6 17% · 10 min
Intervals
26 blocksZ1
Warm-up
2:0045%Z2
Warm-up
1:0075%Z1
Warm-up
2:0045%Z2
Warm-up
3:0075%Z1
Warm-up
1:0045%Z6
Interval
1:00150%Z6
Interval
2:00125%Z5
Interval
3:00110%Z4
Interval
4:00100%Z4
Interval
5:0092%Z1
Recovery
2:0045%Z6
Interval
1:00150%Z6
Interval
2:00125%Z2
Recovery
1:0065%Z6
Interval
2:00125%Z4
Interval
3:00100%Z6
Interval
2:00125%Z4
Interval
3:00100%Z4
Interval
1:0092%Z1
Recovery
2:0045%Z5
Interval
5:00115%Z5
Interval
4:00110%Z4
Interval
3:00100%Z4
Interval
2:0092%Z3
Interval
1:0085%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITEnduranceFatigue ResistanceIndoor CyclingvideoGCN Training
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