Workouts / HIIT
HIIT
Ride To The Beat | 20 Minutes HIIT Indoor Cycling
A spicy 20-minute high intensity interval session with Grace. Follow the beat of the music for efforts in and out of the saddle at different cadences.
Duration20:00
TSS21
IF0.79
Blocks4
Time20:00
TSS21
IF0.79
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 50% · 10 minZ2 20% · 4 minZ5 30% · 6 min
Intervals
4 blocksZ1
Warm-upWarm up gradually, spinning up the legs and finding the beat.
4:0055%Repeat 8×
Z5
IntervalHigh-intensity interval: push the pace in or out of the saddle.
0:45115%Z1
RecoveryEasy recovery spin to catch your breath.
0:4555%Z2
Cool-downCool down and lower your heart rate.
4:0060%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.