Workouts / HIIT
HIIT
20 Minute 20 / 40 Interval Session!
Twenty seconds on, forty seconds off, or 20/40s, are a great way of getting fit and increasing power if you have limited time to exercise. This session will hurt, but it's only 20 minutes!
Duration20:00
TSS23
IF0.83
Blocks9
Time20:00
TSS23
IF0.83
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 60% · 12 minZ2 15% · 3 minZ5 5% · 1 minZ6 20% · 4 min
Intervals
9 blocksZ2
Warm-upRPE 3/10
3:0065%Z5
IntervalRPE 8/10
1:00110%Z1
RecoveryRPE 1/10
1:0045%Repeat 6×
Z6
IntervalRPE 10/10
0:20150%Z1
RecoveryRPE 1/10
0:4045%Z1
RecoveryRPE 1/10
1:0045%Repeat 6×
Z6
IntervalRPE 10/10
0:20150%Z1
RecoveryRPE 1/10
0:4045%Z1
Cool-downRPE 1/10
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.