Workouts
Workout
3 Mins On 2 Mins Off | Indoor Training HIIT Cycling Session
HIIT
40 min
IF 0.61
This session is a true classic for a reason - 3 minutes on 2 minutes off and repeat! A tricky session that was key for pro cyclist Manon Lloyd.
Duration
40 min
Blocks
10
Intensity
0.61
Workout analysis
Session profile and interval structure.
warmup · 30%1 min
RPE 2/10 @ 80 rpm
warmup · 40%1 min
RPE 4/10 @ 80 rpm
warmup · 60%1 min
RPE 6/10 @ 85 rpm
rampUp · 80% → 90%30s
RPE 8/10 @ 90 rpm
rampUp · 90% → 100%30s
RPE 9/10 @ 95 rpm
recovery · 30%2 min
RPE 2/10 @ 80 rpm
Repeat 6 times
active · 90%3 min
RPE 9/10 @ 90 rpm
recovery · 30%2 min
RPE 2/10 @ 80 rpm
active · 90%3 min
RPE 9/10 @ 90 rpm
cooldown · 30%1 min
RPE 2/10 @ 70 rpm
Training purpose
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, Intervals, Indoor Training, GCN, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
Intervals
Indoor Training
GCN
video
GCN Training
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