Workouts / HIIT
HIIT
30 Second Sprints!
This HIIT session focusses on 8 30 second sprints with decreasing time of recovery between each sprint. This will increase your power, as well as enhance your ability to recover after hard efforts.
Duration30:30
TSS29
IF0.76
Blocks11
Time30:30
TSS29
IF0.76
Profile
Targets in % FTP
100%50%0%
0:0015:1530:30
Z1 70% · 22 minZ4 16% · 5 minZ6 13% · 4 min
Intervals
11 blocksZ4
Warm-up
5:0092%Z6
Interval
0:30150%Z1
Recovery
3:0045%Repeat 2×
Z6
Interval
0:30150%Z1
Recovery
2:3045%Repeat 2×
Z6
Interval
0:30150%Z1
Recovery
2:0045%Repeat 2×
Z6
Interval
0:30150%Z1
Recovery
1:3045%Z6
Interval
0:30150%Z1
Cool-down
6:3045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintsPowerIndoor CyclingvideoGCN Training
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