Workouts / HIIT
HIIT
45 Minute Sandwich MAX efforts
A tough 45-minute session with a mixed variety of aerobic threshold efforts and short intervals at high intensity, designed to get your heart pumping.
Duration45:00
TSS62
IF0.91
Blocks19
Time45:00
TSS62
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0022:3045:00
Z1 28% · 13 minZ2 11% · 5 minZ4 44% · 20 minZ6 17% · 8 min
Intervals
19 blocksZ2
Warm-upEasy Spinning (3/10)
5:0065%Z6
IntervalHard! (9/10)
2:00125%Z4
IntervalModerate (7/10)
1:00100%Z6
IntervalHard! (9/10)
2:00125%Z1
RecoveryEasy Spin (1/10)
0:3045%Z6
IntervalHard! (9/10)
1:00125%Z4
IntervalModerate (7/10)
2:00100%Z6
IntervalHard! (9/10)
1:00125%Z1
RecoveryRecovery (1/10)
5:0045%Z4
IntervalSteady - Moderate (7/10)
10:00100%Z1
RecoveryEasy (1/10)
2:0045%Z4
IntervalModerate (7/10)
5:00100%Z6
IntervalMax! (10/10)
0:30150%Z1
RecoveryEasy (1/10)
0:3045%Z6
IntervalMax! (10/10)
0:30150%Z1
RecoveryEasy (1/10)
0:3045%Z4
IntervalModerate (7/10)
2:00100%Z6
IntervalMax! (10/10)
0:30150%Z1
Cool-downEasy (1/10)
4:0045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
IntervalsAerobicThresholdMax EffortvideoGCN Training
More like this