Workouts / HIIT
HIIT
90 On 30 Off Intervals | 30 Mins HIIT Cycling Workout
Two blocks of 90 seconds on at 8/10 RPE and 30 seconds off at 1/10 RPE, building towards a final 2-minute push.
Duration30:00
TSS41
IF0.91
Blocks14
Time30:00
TSS41
IF0.91
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 27% · 8 minZ2 10% · 3 minZ3 7% · 2 minZ4 10% · 3 minZ5 47% · 14 min
Intervals
14 blocksZ2
Warm-up3/10 RPE
1:0065%Z2
Warm-up4/10 RPE
1:0075%Z4
Warm-up6/10 RPE
1:0092%Z2
Recovery3/10 RPE
1:0065%Repeat 4×
Z5
Interval8/10 RPE
1:30110%Z1
Recovery1/10 RPE
0:3045%Z1
Recovery2/10 RPE
2:0055%Z3
Interval5/10 RPE
2:0085%Repeat 4×
Z5
Interval8/10 RPE
1:30110%Z1
Recovery1/10 RPE
0:3045%Z4
Interval6/10 RPE
1:0092%Z4
Interval7/10 RPE
1:00100%Z5
Interval8/10 RPE
2:00110%Z1
Cool-down2/10 RPE
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITIntervalsAerobic PowerGCNvideoGCN Training
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