Workouts / HIIT
HIIT
25 Minute Cycling Session | Don't Get Dropped!
A tough session to help you hold a wheel in a bike race or develop your aerobic power. A great workout in just 25 minutes.
Duration25:00
TSS31
IF0.86
Blocks16
Time25:00
TSS31
IF0.86
Profile
Targets in % FTP
100%50%0%
0:0012:3025:00
Z1 28% · 7 minZ2 4% · 1 minZ3 12% · 3 minZ4 44% · 11 minZ5 4% · 1 minZ6 8% · 2 min
Intervals
16 blocksZ1
Warm-upEasy
2:0045%Z2
Warm-upSlightly lift effort
1:0065%Z1
Warm-upEasy
1:0045%Repeat 2×
Z4
IntervalModerate
1:0092%Z4
IntervalThreshold
1:00100%Z5
IntervalSprint
0:30110%Z3
RecoveryFloat
0:3085%Z6
IntervalSprint
0:30125%Z4
IntervalThreshold
1:00100%Z1
RecoveryEasy
1:0045%Z4
IntervalModerate
4:0092%Z6
IntervalEasy speed
0:30125%Z6
IntervalMax!
0:30150%Z3
RecoveryModerate
2:0085%Z4
IntervalThreshold
1:00100%Z1
Cool-downEasy
2:0045%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
Aerobic PowerSprintThresholdRace SimulationvideoGCN Training
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