Workouts
Workout
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.
warmup
Intensity: 30%
RPE 3/10, Cadence: 80 rpm
warmup
Intensity: 50%
RPE 5/10, Cadence: 80 rpm
active
Intensity: 70%
RPE 7/10, Cadence: 80 rpm
Repeat 3 times
active
Intensity: 100%
RPE 10/10, Cadence: 100 rpm
recovery
Intensity: 70%
RPE 7/10, Cadence: 80 rpm
active
Intensity: 100%
RPE 10/10, Cadence: 100 rpm
recovery
Intensity: 30%
RPE 2/10, Cadence: 80 rpm
active
Intensity: 70%
RPE 7/10, Cadence: 80 rpm
Repeat 3 times
active
Intensity: 100%
RPE 10/10, Cadence: 100 rpm
recovery
Intensity: 70%
RPE 7/10, Cadence: 80 rpm
active
Intensity: 100%
RPE 10/10, Cadence: 100 rpm
cooldown
Intensity: 30%
RPE 2/10, Cadence: 80 rpm
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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