Workouts / HIIT
HIIT
30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout
A HIIT session focusing on intense 30-second max efforts followed by longer threshold intervals to improve recovery and sustained power.
Duration30:00
TSS39
IF0.88
Blocks15
Time30:00
TSS39
IF0.88
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 27% · 8 minZ2 17% · 5 minZ4 50% · 15 minZ6 7% · 2 min
Intervals
15 blocksZ2
Warm-up5 mins warm up
5:0060%Z6
Interval30s Max! at over 70rpm
0:30150%Z1
Recovery30s Recovery at 100rpm
0:3050%Z4
Interval1min at FTP (8/10) at over 70rpm
1:00100%Z1
Recovery1min Recovery at 100rpm
1:0050%Z6
Interval30s Max! at over 70rpm
0:30150%Z1
Recovery30s Recovery at 100rpm
0:3050%Z4
Interval7min at FTP (8/10) at 80-100rpm
7:00100%Z1
Recovery2min Recovery at 100rpm
2:0050%Z6
Interval30s Max! at over 70rpm
0:30150%Z1
Recovery30s Recovery at 100rpm
0:3050%Z4
Interval7min at FTP (8/10) at 80-100rpm
7:00100%Z1
Recovery30s Recovery
0:3050%Z6
Interval30s Max! at over 70 rpm
0:30150%Z1
Cool-down3 mins warm down
3:0050%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
HIITThresholdSprintIndoor CyclingvideoGCN Training
More like this