Workouts / HIIT
HIIT
Hold Your Intensity
A short, but deceptively tough, 20 minute indoor cycling training session designed to push you to hold consistent power during your efforts.
Duration20:00
TSS22
IF0.81
Blocks12
Time20:00
TSS22
IF0.81
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 15% · 3 minZ2 40% · 8 minZ3 10% · 2 minZ4 30% · 6 minZ6 5% · 1 min
Intervals
12 blocksZ1
Warm-up
2:0045%Z2
Warm-up
1:0075%Z3
Warm-up
2:0085%Z1
Recovery
1:0055%Repeat 2×
Z4
Interval
1:00100%Z2
Recovery
2:0065%Z4
Interval
1:00100%Z2
Recovery
1:0065%Z4
Interval
1:00100%Z6
Interval
1:00125%Z4
Interval
2:00100%Z2
Cool-down
2:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.