Workouts / HIIT
HIIT
30 Minutes HIIT | On & Off Varied Intensity
This session focusses on varied intensity efforts to help you cope with any attack, and conquer any short climb!
Duration30:00
TSS38
IF0.87
Blocks14
Time30:00
TSS38
IF0.87
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 50% · 15 minZ2 3% · 1 minZ4 3% · 1 minZ5 32% · 10 minZ6 12% · 4 min
Intervals
14 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z5
Warm-up
0:30110%Z6
Warm-up
0:30125%Z1
Recovery
1:0055%Repeat 2×
Z5
Interval
3:00110%Z1
Recovery
2:0055%Z6
Interval
1:00125%Z1
Recovery
2:0055%Z5
Interval
3:00110%Z1
Recovery
2:0055%Z6
Interval
1:00125%Z1
Cool-down
3:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.