Workouts / HIIT
HIIT
Step It Up! | 25 Minute Indoor Cycling HIIT
A quick 25 minute HIIT with a long warm up before a brutal few minutes in the pain cave.
Duration25:10
TSS39
IF0.96
Blocks20
Time25:10
TSS39
IF0.96
Profile
Targets in % FTP
100%50%0%
0:0012:3525:10
Z1 28% · 7 minZ2 16% · 4 minZ4 32% · 8 minZ5 4% · 1 minZ6 21% · 5 min
Intervals
20 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
2:0092%Z2
Recovery
3:0065%Z6
Interval
1:00150%Z4
Recovery
0:30100%Z6
Interval
0:45150%Z4
Recovery
0:45100%Z6
Interval
1:00150%Z4
Recovery
1:00100%Z1
Recovery
2:0055%Z4
Interval
0:4592%Z4
Interval
1:00100%Z5
Interval
1:00110%Z6
Interval
1:25125%Z1
Recovery
2:0055%Z4
Interval
1:00100%Z6
Interval
1:00150%Z4
Interval
1:00100%Z1
Cool-down
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.