Workouts / HIIT
HIIT
30 Minute Indoor Cycling HIIT Sprint Session
This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
Duration30:00
TSS27
IF0.73
Blocks29
Time30:00
TSS27
IF0.73
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 72% · 22 minZ2 3% · 1 minZ3 9% · 3 minZ4 2% · 1 minZ6 14% · 4 min
Intervals
29 blocksZ1
Warm-upWarm-up (1/10)
2:0045%Z2
Warm-upIncreased effort (3/10)
1:0065%Z1
RecoveryEasy (1/10)
1:0045%Repeat 3×
Z4
IntervalSprint (7/10)
0:10100%Z1
RecoveryEasy (1/10)
0:3045%Z3
IntervalSteady (5/10)
1:0085%Z6
IntervalHard sprint (9/10)
0:20125%Z1
RecoveryEasy (1/10)
0:1045%Z6
IntervalHard sprint (9/10)
0:20125%Z1
RecoveryEasy (1/10)
0:4045%Z3
IntervalSteady (5/10)
0:3085%Z1
RecoveryRest (1/10)
2:0045%Z6
IntervalMAX sprint (10/10)
0:25150%Z1
RecoveryEasy (1/10)
0:1045%Z6
IntervalMAX sprint (10/10)
0:10150%Z1
RecoveryEasy (1/10)
0:5045%Z6
IntervalMAX sprint (10/10)
0:25150%Z1
RecoveryRest (1/10)
5:0045%Z6
IntervalMAX sprint (10/10)
0:45150%Z3
IntervalSteady (5/10)
1:1585%Z1
RecoveryEasy (1/10)
2:0045%Z6
IntervalMAX sprint (10/10)
0:30150%Z1
RecoveryEasy (1/10)
1:3045%Z6
IntervalMAX sprint (10/10)
0:15150%Z1
RecoveryEasy (1/10)
1:4545%Z6
IntervalMAX sprint (10/10)
0:30150%Z1
RecoveryEasy (1/10)
0:1545%Z6
IntervalMAX sprint (10/10)
0:30150%Z1
Cool-downCool down (1/10)
2:4545%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprintHIITpoweranaerobicvideoGCN Training
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