Workouts / HIIT
HIIT
15 Minute HIIT Cardio Indoor Cycling Workout
A short sharp HIIT session that packs a punch, ideal for those tight on time or looking to get some high quality intervals done without spending hours on the bike.
Duration15:00
TSS24
IF0.98
Blocks5
Time15:00
TSS24
IF0.98
Profile
Targets in % FTP
100%50%0%
0:007:3015:00
Z1 7% · 1 minZ2 13% · 2 minZ3 10% · 2 minZ4 60% · 9 minZ6 10% · 2 min
Intervals
5 blocksZ2
Warm-upWarm Up
2:0060%Repeat 3×
Z4
IntervalOver Threshold (7/10)
3:00100%Z6
IntervalMax! (10/10)
0:30150%Z3
RecoveryUnder Threshold (5/10)
0:3085%Z1
Cool-downEasy spin cool down
1:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.