Workouts
Workout
A HIIT session focusing on intense 30-second max efforts followed by longer threshold intervals to improve recovery and sustained power.
warmup
Intensity: 50%
5 mins warm up
active
Intensity: 150%
Max! at over 70rpm
recovery
Intensity: 50%
Recovery at 100rpm
active
Intensity: 100%
1min at FTP (8/10) at over 70rpm
recovery
Intensity: 50%
Recovery at 100rpm
active
Intensity: 150%
Max! at over 70 rpm
recovery
Intensity: 50%
Recovery at 100rpm
active
Intensity: 100%
7min at FTP (8/10) at 80-100rpm
recovery
Intensity: 50%
Recovery at 100rpm
active
Intensity: 150%
Max! at over 70rpm
recovery
Intensity: 50%
Recovery at 100rpm
active
Intensity: 100%
7min at FTP (8/10) at 80-100rpm
recovery
Intensity: 50%
Recovery
active
Intensity: 150%
Max! at over 70 rpm
cooldown
Intensity: 50%
3 mins warm down
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Useful when you want sessions that match tags such as HIIT, Threshold, Sprint, Indoor Cycling, video, GCN Training.
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