Workouts / HIIT
HIIT
20 Minute HIIT
A super short session involving race winning intervals and some sweet spot efforts, great for riders of any level.
Duration20:00
TSS27
IF0.90
Blocks6
Time20:00
TSS27
IF0.90
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 35% · 7 minZ3 10% · 2 minZ4 50% · 10 minZ6 5% · 1 min
Intervals
6 blocksZ3
Ramp upWarm up (4-7/10)
2:0075–100%Repeat 5×
Z4
IntervalSweetspot (7/10)
2:00100%Z6
IntervalMax sprint!
0:10150%Z1
RecoveryRecovery
1:0055%Z6
IntervalMax sprint to finish!
0:10150%Z1
Cool-downWarm Down
2:0055%What it trains
Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.
Reviews
Tags
HIITIntervalsSweet SpotMax EffortvideoGCN Training
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