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Climb & Sprint To The Beat | 35 Mins HIIT Cycling Workout
Video workout: Climb & Sprint To The Beat | 35 Mins HIIT Cycling Workout. Follow the on-screen workout.
Duration35:00
TSS39
IF0.82
Blocks11
Time35:00
TSS39
IF0.82
Profile
Targets in % FTP
100%50%0%
0:0017:3035:00
Z1 59% · 21 minZ4 30% · 11 minZ6 11% · 4 min
Intervals
11 blocksZ1
Warm-upGradual warm-up, find your rhythm and prepare for high-intensity efforts.
5:0050%Repeat 3×
Z4
IntervalOut of the saddle climbing effort
2:00100%Z1
RecoveryEasy spin recovery
1:0055%Z1
RecoveryMid-set recovery and hydrate
2:0050%Repeat 5×
Z6
IntervalHigh-cadence sprint to the beat
0:30130%Z1
RecoveryCatch your breath
0:3050%Z1
RecoveryRecover before the final combo set
2:0050%Repeat 3×
Z4
IntervalHeavy resistance standing climb
1:30105%Z6
IntervalAll-out sprint to the summit
0:30140%Z1
RecoverySpin out the legs
1:0050%Z1
Cool-downEasy cool-down and bring heart rate down.
3:0045%What it trains
Structured cycling workouts make progression easier by pairing clear interval targets with a defined training purpose.