Workouts / HIIT
HIIT
Emily’s Short Mix
A 30-minute high-intensity workout designed to pack a punch in a short amount of time, featuring three distinct blocks of effort, increasing in duration from 1 to 3 minutes.
Duration30:00
TSS43
IF0.93
Blocks13
Time30:00
TSS43
IF0.93
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 20% · 6 minZ2 10% · 3 minZ3 10% · 3 minZ4 30% · 9 minZ5 23% · 7 minZ6 7% · 2 min
Intervals
13 blocksZ1
Ramp up
3:0045–65%Z2
Warm-up
3:0075%Z4
Interval
1:00100%Z5
Interval
1:00110%Z3
Recovery
1:3085%Z4
Interval
3:0092%Z4
Interval
2:00100%Z6
Interval
2:00125%Z3
Recovery
1:3085%Z4
Interval
3:0092%Z5
Interval
3:00110%Z5
Interval
3:00120%Z1
Cool-down
3:0045%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
HIITVO2 MaxGCNZwiftShortvideoGCN Training
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