Workouts / HIIT
HIIT
Get Pumped With Grace | 30 Min HIIT Bike Workout
A 30-minute high-intensity workout featuring high RPM intervals, led by instructor Grace Burt.
Duration30:00
TSS32
IF0.80
Blocks4
Time30:00
TSS32
IF0.80
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 67% · 20 minZ5 33% · 10 min
Intervals
4 blocksZ1
Warm-upGradual warm-up, spinning legs up to prepare for high-intensity intervals.
5:0055%Repeat 10×
Z5
IntervalHigh RPM effort, push the pace at high intensity.
1:00115%Z1
RecoveryEasy spinning recovery.
1:0055%Z1
Cool-downCool-down and bring heart rate back to resting levels.
5:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.