Workouts / HIIT
HIIT
Sprint Surges
An intense indoor cycling training session featuring two ten-minute blocks that alternate between sweet spot intervals and 10/10 sprint surges. This session will improve your FTP as well as your sprint and VO2 Max.
Duration30:00
TSS50
IF1.00
Blocks12
Time30:00
TSS50
IF1.00
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 3% · 1 minZ2 23% · 7 minZ3 3% · 1 minZ4 57% · 17 minZ6 13% · 4 min
Intervals
12 blocksZ1
Warm-up
1:0045%Z2
Warm-up
1:0065%Z3
Warm-up
1:0085%Z2
Warm-up
1:0065%Z4
Warm-up
1:0092%Z2
Warm-up
1:0065%Repeat 4×
Z4
Interval
2:00100%Z6
Interval
0:30150%Z2
Recovery
2:0065%Repeat 4×
Z4
Interval
2:00100%Z6
Interval
0:30150%Z2
Cool-down
2:0065%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Reviews
Tags
HIITSprintVO2 MaxSweet SpotFTPvideoGCN Training
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