Workouts / HIIT
HIIT
40 Minute HIIT Indoor Cycling Workout Without Music
This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!
Duration40:00
TSS39
IF0.76
Blocks7
Time40:00
TSS39
IF0.76
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 63% · 25 minZ4 25% · 10 minZ6 13% · 5 min
Intervals
7 blocksZ1
Warm-upGradual warm-up spinning easy to moderate
6:0050%Z4
IntervalThreshold section - steady cadence
5:0095%Z4
IntervalThreshold section - high cadence
5:00100%Z1
RecoveryRecovery spin
3:0050%Repeat 5×
Z6
IntervalLong sprint effort
1:00125%Z1
RecoveryEasy recovery spin
2:0050%Z1
Cool-downEasy cool-down spin
6:0050%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
HIITThresholdSprintCadenceGCNvideoGCN Training
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