Workouts / HIIT
HIIT
Intense High Tempo Bike Workout | 30 Minute HIIT Session
A 30 minute session focussed on intense intervals and keeping the RPM high to the beat of the music.
Duration30:00
TSS41
IF0.91
Blocks7
Time30:00
TSS41
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 46% · 14 minZ2 10% · 3 minZ5 22% · 7 minZ6 22% · 7 min
Intervals
7 blocksZ1
Warm-upWarm up gradually, building cadence
5:0055%Repeat 10×
Z5
IntervalHigh tempo sprint interval
0:40120%Z1
RecoverySpin easily
0:2050%Z2
RecoveryMid-workout active recovery
3:0060%Repeat 10×
Z6
IntervalHigh tempo sprint interval
0:40125%Z1
RecoverySpin easily
0:2050%Z1
Cool-downCool down spin
2:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITIntervalsHigh CadenceTempovideoGCN Training
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