Workouts / HIIT
HIIT
A Little Bit Of Everything! | 40 Minute HIIT Cycling Workout
A ride to the beat session covering cadence work, HIIT, and out of the saddle efforts.
Duration40:00
TSS41
IF0.78
Blocks12
Time40:00
TSS41
IF0.78
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 69% · 28 minZ3 8% · 3 minZ5 8% · 3 minZ6 16% · 7 min
Intervals
12 blocksZ1
Warm-upGradual warm-up, building up cadence and effort.
5:0055%Repeat 3×
Z3
IntervalCadence build - high leg speed
1:0090%Z1
RecoveryEasy spinning recovery
1:0055%Repeat 6×
Z6
IntervalHIIT sprint effort - all out
0:30125%Z1
RecoveryLight recovery
0:3050%Z1
RecoveryMid-workout recovery
3:0055%Repeat 4×
Z5
IntervalOut of the saddle climbing effort
0:45110%Z1
RecoverySit down and spin out the legs
0:4555%Z1
RecoveryRecover before final HIIT push
2:0055%Repeat 7×
Z6
IntervalFinal HIIT surge
0:30130%Z1
RecoveryQuick rest
0:3050%Z1
Cool-downCool-down and spin out the legs
5:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.