Workouts / HIIT
HIIT
30 Minute HIIT Cardio Indoor Cycling Workout
This is a tough but short session which is perfect for anyone tight on time, or looking to get a great session done in just half an hour.
Duration30:00
TSS27
IF0.73
Blocks11
Time30:00
TSS27
IF0.73
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 70% · 21 minZ2 17% · 5 minZ6 13% · 4 min
Intervals
11 blocksZ2
Warm-upWarm up
5:0060%Z6
IntervalMax effort sprint
0:30150%Z1
RecoveryRecovery
3:0050%Repeat 2×
Z6
IntervalMax effort sprint
0:30150%Z1
RecoveryRecovery
2:3050%Repeat 2×
Z6
IntervalMax effort sprint
0:30150%Z1
RecoveryRecovery
2:0050%Repeat 2×
Z6
IntervalMax effort sprint
0:30150%Z1
RecoveryRecovery
1:3050%Z6
IntervalFinal max effort sprint
0:30150%Z1
Cool-downCool down
6:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.