Workouts / HIIT
HIIT
Give Me One Minute
A 20 minute HIIT workout consisting of twenty, one-minute intervals with varying intensity. You'll build up the efforts slow and then work hard for 5 minutes.
Duration20:00
TSS30
IF0.95
Blocks18
Time20:00
TSS30
IF0.95
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 35% · 7 minZ2 10% · 2 minZ4 30% · 6 minZ5 5% · 1 minZ6 20% · 4 min
Intervals
18 blocksZ1
Warm-upRPE 2/10
1:0055%Z2
Warm-upRPE 3/10
1:0065%Z2
Warm-upRPE 4/10
1:0075%Z4
IntervalRPE 6/10
1:0092%Z5
IntervalRPE 8/10
1:00110%Z1
RecoveryRPE 2/10
1:0055%Repeat 2×
Z4
IntervalRPE 7/10
1:00100%Z1
RecoveryRPE 2/10
1:0055%Z6
IntervalRPE 10/10
1:00150%Z4
IntervalRPE 7/10
1:00100%Z6
IntervalRPE 10/10
1:00150%Z4
IntervalRPE 7/10
1:00100%Z6
IntervalRPE 10/10
1:00150%Z1
RecoveryRPE 2/10
1:0055%Z4
IntervalRPE 6/10
1:0092%Z1
RecoveryRPE 2/10
1:0055%Z6
IntervalRPE 9/10
1:00125%Z1
Cool-downRPE 1/10
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.