Workouts
Workout
90 On 30 Off Intervals | 30 Mins HIIT Cycling Workout
HIIT
30 min
IF 0.52
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.
Duration
30 min
Blocks
14
Intensity
0.52
Workout analysis
Session profile and interval structure.
warmup · 30%1 min
Effort @ 3/10 RPE
warmup · 40%1 min
Effort @ 4/10 RPE
warmup · 60%1 min
Effort @ 6/10 RPE
active · 30%1 min
Effort @ 3/10 RPE
Repeat 4 times
active · 80%1m 30s
Effort @ 8/10 RPE
recovery · 30%30s
Rest @ 1/10 RPE
recovery · 30%2 min
Effort @ 2/10 RPE
active · 50%2 min
Effort @ 5/10 RPE
Repeat 4 times
active · 80%1m 30s
Effort @ 8/10 RPE
recovery · 30%30s
Rest @ 1/10 RPE
active · 60%1 min
Effort @ 6/10 RPE
active · 70%1 min
Effort @ 7/10 RPE
active · 80%2 min
Final 2-minute push @ 8/10 RPE
cooldown · 30%2 min
Effort @ 2/10 RPE
Training purpose
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, Intervals, Aerobic Power, GCN, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
Intervals
Aerobic Power
GCN
video
GCN Training
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