Workouts / Custom
Custom
30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout Without Music 🔇 | Get Fit Fast
Video workout: 30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout Without Music 🔇 | Get Fit Fast. Follow the on-screen workout.
Duration30:00
TSS44
IF0.94
Blocks15
Time30:00
TSS44
IF0.94
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 27% · 8 minZ2 17% · 5 minZ5 50% · 15 minZ6 7% · 2 min
Intervals
15 blocksZ2
Warm-up5 mins warm up
5:0060%Z6
Interval30s Max! at over 70rpm
0:30150%Z1
Recovery30s Recovery at 100rpm
0:3050%Z5
Interval1min at FTP (8/10) at over 70rpm
1:00110%Z1
Recovery1min Recovery at 100rpm
1:0050%Z6
Interval30s Max! at over 70rpm
0:30150%Z1
Recovery30s Recovery at 100rpm
0:3050%Z5
Interval7min at FTP (8/10) at 80-100rpm
7:00110%Z1
Recovery2min Recovery at 100rpm
2:0050%Z6
Interval30s Max! at over 70rpm
0:30150%Z1
Recovery30s Recovery at 100rpm
0:3050%Z5
Interval7min at FTP (8/10) at 80-100rpm
7:00110%Z1
Recovery30s Recovery
0:3050%Z6
Interval30s Max! at over 70rpm
0:30150%Z1
Cool-down3 mins warm down
3:0050%What it trains
Structured cycling workouts make progression easier by pairing clear interval targets with a defined training purpose.