Workouts / HIIT
HIIT
Max Effort Up & Overs
A short and sharp 20-minute workout, with three 3-minute 10/10 max efforts to help you build your top level fitness.
Duration20:00
TSS31
IF0.96
Blocks10
Time20:00
TSS31
IF0.96
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 30% · 6 minZ2 5% · 1 minZ3 5% · 1 minZ4 15% · 3 minZ5 45% · 9 min
Intervals
10 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z3
Warm-up
1:0085%Z4
Warm-up
1:00100%Z1
Recovery
1:0055%Repeat 2×
Z5
Interval
3:00120%Z1
Recovery
1:0045%Z5
Interval
3:00120%Z4
Interval
2:00100%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.