Workouts / HIIT
HIIT
Into The Unknown
This indoor cycling HIIT session has intervals that come thick and fast, of different intensities and durations, preparing you for the unpredictable nature of racing.
Duration30:00
TSS35
IF0.84
Blocks18
Time30:00
TSS35
IF0.84
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 28% · 9 minZ2 18% · 6 minZ3 23% · 7 minZ4 15% · 5 minZ5 5% · 2 minZ6 10% · 3 min
Intervals
18 blocksZ1
Warm-upEasy (1/10)
2:0045%Z2
Warm-upHarder (3/10)
1:0065%Z5
IntervalHard (8/10)
0:30110%Z3
RecoveryActive Recovery (5/10)
3:0085%Z1
RecoveryEasy (1/10)
1:0045%Z4
IntervalThreshold (7/10)
2:30100%Z2
RecoveryEasy (3/10)
1:3065%Z6
IntervalHard (9/10)
2:00125%Z1
RecoveryEasy (1/10)
0:3045%Z6
IntervalMax (10/10)
0:30150%Z3
RecoveryActive Recovery (5/10)
4:0085%Z6
IntervalMax (10/10)
0:30150%Z1
RecoveryEasy (1/10)
1:3045%Z2
IntervalHarder (4/10)
3:0075%Z5
IntervalHard (8/10)
1:00110%Z1
RecoveryEasy (1/10)
0:3045%Z4
IntervalSweetspot (6/10)
2:0092%Z1
Cool-downEasy cool down
3:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITIntervalsVariableUnpredictableRace StartvideoGCN Training
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