Workouts / HIIT
HIIT
40 Minute HIIT Workout | Boost Your Climbing Power
A 40-minute indoor cycling session designed to simulate long gradients and boost climbing endurance, featuring four blocks of ramping intensity.
Duration40:00
TSS55
IF0.91
Blocks7
Time40:00
TSS55
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 19% · 7 minZ3 31% · 13 minZ4 39% · 16 minZ5 11% · 4 min
Intervals
7 blocksZ1
Warm-upIntro & Warm Up
5:3455%Z3
Interval30 Second Openers
3:3085%Z3
Ramp upBlock 1 - Progressive climbing effort
9:0075–100%Z4
Ramp upBlock 2 - Building climbing power
8:2075–110%Z4
Ramp upBlock 3 - Sustained gradient ramp
7:2680–125%Z5
Ramp upBlock 4: The Final Ramp to max 10/10 effort
4:1585–150%Z1
Cool-downCool Down & Outro
1:5555%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITClimbingRampEndurancevideoGCN Training
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