Workouts / HIIT
HIIT
30 Minute HIIT Ramp Session
An intense 30-minute HIIT workout with ramps, sprints, and minimal rest, perfect for a quality training session in a short amount of time.
Duration30:00
TSS54
IF1.04
Blocks5
Time30:00
TSS54
IF1.04
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 13% · 4 minZ3 17% · 5 minZ5 67% · 20 minZ6 3% · 1 min
Intervals
5 blocksZ3
Ramp upWarm up ramp from 1/10 to 9/10 effort
5:0045–125%Z1
RecoveryEasy spin rest
1:0045%Repeat 4×
Z6
IntervalMax effort sprint
0:15150%Z5
Ramp upRamp from 7/10 to 9/10 effort
5:00100–125%Z1
Cool-downCool down
3:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITRampSprint30-minutevideoGCN Training
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