Workouts / HIIT
HIIT
15 Min HIIT Cardio Indoor Cycling Workout
A short sharp workout with great bang for buck! In just 15 minutes you'll get a seriously tough workout helping you lose weight, get fitter, or start your day well.
Duration13:30
TSS27
IF1.10
Blocks13
Time13:30
TSS27
IF1.10
Profile
Targets in % FTP
100%50%0%
0:006:4513:30
Z1 44% · 6 minZ5 15% · 2 minZ6 41% · 6 min
Intervals
13 blocksZ1
Warm-upWarm Up
2:0055%Z5
IntervalOver threshold (8/10)
2:00110%Z1
RecoveryEasy Spin (1/10)
0:3045%Z6
IntervalMax! (10/10)
1:00150%Z1
RecoveryEasy Spin (1/10)
0:3045%Repeat 2×
Z6
IntervalMax! (10/10)
0:30150%Z1
RecoveryEasy Spin (1/10)
0:3045%Z6
IntervalMax! (10/10)
1:00150%Z1
RecoveryEasy Spin (1/10)
0:3045%Z6
IntervalMax! (10/10)
2:00150%Z1
RecoveryEasy Spin (1/10)
0:3045%Z6
IntervalMax! (10/10)
0:30150%Z1
Cool-downCool down
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.