Workouts / HIIT
HIIT
15 Minute Cardio HIIT
This session has three ramps culminating in a 10/10 effort. There's little recovery between sets, so this short but sweet session will help improve your ability to recover.
Duration15:00
TSS22
IF0.94
Blocks7
Time15:00
TSS22
IF0.94
Profile
Targets in % FTP
100%50%0%
0:007:3015:00
Z1 20% · 3 minZ2 20% · 3 minZ3 20% · 3 minZ4 20% · 3 minZ6 20% · 3 min
Intervals
7 blocksZ1
Warm-upWarm-up ramp (RPE 2-4)
2:0055%Repeat 3×
Z3
IntervalRamp step 1 (RPE 5/10)
1:0085%Z4
IntervalRamp step 2 (RPE 7/10)
1:00100%Z6
IntervalRamp step 3 (RPE 9/10)
0:30125%Z6
IntervalMax effort (RPE 10/10)
0:30150%Z2
RecoveryShort recovery (RPE 3/10)
1:0065%Z1
Cool-downCool-down spin
1:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.