Workouts / HIIT
HIIT
Go Until You Blow! | 30 Minutes Max Effort Cycling Workout
A brutal drop-offs workout with four max 10/10 HIIT efforts at varying cadence.
Duration30:00
TSS62
IF1.11
Blocks13
Time30:00
TSS62
IF1.11
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 23% · 7 minZ2 17% · 5 minZ4 13% · 4 minZ5 10% · 3 minZ6 37% · 11 min
Intervals
13 blocksZ2
Warm-up
1:0065%Z2
Warm-up
1:0075%Z4
Warm-up
2:0092%Z1
Recovery
1:0055%Z4
Warm-up
2:00100%Z2
Warm-up
3:0075%Z1
Recovery
1:0045%Repeat 3×
Z6
Interval
2:00150%Z6
Interval
1:00150%Z1
Recovery
1:0045%Z5
Interval
3:00120%Z6
Interval
2:00150%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITMax EffortDrop OffsIndoor CyclingvideoGCN Training
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