Workouts / HIIT
HIIT
Seated Surges
Improve your seated acceleration with this HIIT indoor cycling workout. Repeated 30-second full-effort in-the-saddle surges, upping the cadence to 100 rpm or more.
Duration30:00
TSS49
IF0.99
Blocks8
Time30:00
TSS49
IF0.99
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 17% · 5 minZ2 7% · 2 minZ3 10% · 3 minZ4 53% · 16 minZ6 13% · 4 min
Intervals
8 blocksZ2
Warm-up
2:0065%Z3
Warm-up
3:0085%Repeat 4×
Z4
Interval
2:00100%Z6
Interval
0:30150%Z1
Recovery
3:0055%Repeat 4×
Z4
Interval
2:00100%Z6
Interval
0:30150%Z1
Cool-down
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSeated SurgesAccelerationIndoor CyclingGCNvideoGCN Training
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