Workouts / HIIT
HIIT
Ramp It Up! | 50 Minute HIIT Workout
A 50 minute HIIT session based on 3x10 minute ramp efforts, building intensity up to a maximum of 10/10 RPE.
Duration50:00
TSS68
IF0.90
Blocks16
Time50:00
TSS68
IF0.90
Profile
Targets in % FTP
100%50%0%
0:0025:0050:00
Z1 24% · 12 minZ2 6% · 3 minZ3 30% · 15 minZ4 22% · 11 minZ5 12% · 6 minZ6 6% · 3 min
Intervals
16 blocksZ1
Warm-up
1:0055%Z2
Warm-up
2:0075%Z1
Recovery
1:0055%Z4
Warm-up
2:00100%Z1
Recovery
2:0055%Repeat 2×
Z3
Interval
5:0085%Z4
Interval
3:00100%Z5
Interval
2:00110%Z6
Interval
1:00150%Z1
Recovery
3:0055%Z3
Interval
5:0085%Z4
Interval
3:00100%Z5
Interval
2:00110%Z6
Interval
1:00150%Z2
Cool-down
1:0065%Z1
Cool-down
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.