Workouts
Workout
30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout
HIIT
30 min
IF 0.82
A HIIT session focusing on intense 30-second max efforts followed by longer threshold intervals to improve recovery and sustained power.
Duration
30 min
Blocks
15
Intensity
0.82
Views
4
Workout analysis
Session profile and interval structure.
warmup · 50%5 min
5 mins warm up
active · 150%30s
Max! at over 70rpm
recovery · 50%30s
Recovery at 100rpm
active · 100%1 min
1min at FTP (8/10) at over 70rpm
recovery · 50%1 min
Recovery at 100rpm
active · 150%30s
Max! at over 70 rpm
recovery · 50%30s
Recovery at 100rpm
active · 100%7 min
7min at FTP (8/10) at 80-100rpm
recovery · 50%2 min
Recovery at 100rpm
active · 150%30s
Max! at over 70rpm
recovery · 50%30s
Recovery at 100rpm
active · 100%7 min
7min at FTP (8/10) at 80-100rpm
recovery · 50%30s
Recovery
active · 150%30s
Max! at over 70 rpm
cooldown · 50%3 min
3 mins warm down
Training purpose
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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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
Threshold
Sprint
Indoor Cycling
video
GCN Training
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