Workouts / HIIT
HIIT
3 Mins On 2 Mins Off | Indoor Training HIIT Cycling Session
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.
Duration40:00
TSS63
IF0.97
Blocks10
Time40:00
TSS63
IF0.97
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 40% · 16 minZ2 3% · 1 minZ4 3% · 1 minZ5 54% · 22 minZ6 1% · 1 min
Intervals
10 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z5
Warm-up
0:30110%Z6
Warm-up
0:30125%Z1
Recovery
2:0055%Repeat 6×
Z5
Interval
3:00120%Z1
Recovery
2:0055%Z5
Interval
3:00120%Z1
Cool-down
1:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.