Workouts / HIIT
HIIT
Intense Interval Blast
A 15-minute workout with two main sets of 30-second intervals, one gentler and one at your limits.
Duration15:00
TSS15
IF0.77
Blocks10
Time15:00
TSS15
IF0.77
Profile
Targets in % FTP
100%50%0%
0:007:3015:00
Z1 60% · 9 minZ2 7% · 1 minZ3 13% · 2 minZ4 7% · 1 minZ6 13% · 2 min
Intervals
10 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z1
Recovery
1:0055%Repeat 4×
Z3
Interval
0:3085%Z1
Recovery
0:3055%Z1
Recovery
2:0055%Repeat 4×
Z6
Interval
0:30125%Z1
Recovery
0:3055%Z1
Cool-down
1:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
IntervalsSprintsHIITShortGCNvideoGCN Training
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