Seated Surges

HIIT

30 min

IF 0.56

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.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

30 min

Blocks

Intensity

0.56

Workout analysis

Session profile and interval structure.

warmup · 30%2 min

RPE 3/10, Cadence: 80 rpm

warmup · 50%3 min

RPE 5/10, Cadence: 80 rpm

active · 70%2 min

RPE 7/10, Cadence: 80 rpm

Repeat 3 times

active · 100%30s

RPE 10/10, Cadence: 100 rpm

recovery · 70%2 min

RPE 7/10, Cadence: 80 rpm

active · 100%30s

RPE 10/10, Cadence: 100 rpm

recovery · 30%3 min

RPE 2/10, Cadence: 80 rpm

active · 70%2 min

RPE 7/10, Cadence: 80 rpm

Repeat 3 times

active · 100%30s

RPE 10/10, Cadence: 100 rpm

recovery · 70%2 min

RPE 7/10, Cadence: 80 rpm

active · 100%30s

RPE 10/10, Cadence: 100 rpm

cooldown · 30%2 min

RPE 2/10, Cadence: 80 rpm

Training purpose

High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.

Useful when you want sessions that match tags such as HIIT, Seated Surges, Acceleration, Indoor Cycling, GCN, video, GCN Training.

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