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Ramp It Up: Punchy Intervals | 40 Minute HIIT Indoor Cycling Workout
Video workout: Ramp It Up: Punchy Intervals | 40 Minute HIIT Indoor Cycling Workout. Follow the on-screen workout.
Duration40:00
TSS46
IF0.83
Blocks21
Time40:00
TSS46
IF0.83
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 43% · 17 minZ2 18% · 7 minZ3 5% · 2 minZ5 35% · 14 min
Intervals
21 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0065%Z2
Warm-up
2:0075%Z3
Warm-up
1:0085%Z1
Recovery
1:0055%Repeat 3×
Z5
Interval
0:30110%Z1
Recovery
1:0055%Z5
Interval
0:30110%Z2
Interval
2:0075%Z1
Recovery
1:0055%Repeat 3×
Z5
Interval
1:00110%Z1
Recovery
1:0055%Z5
Interval
1:00110%Z2
Interval
2:0075%Z1
Recovery
1:0055%Repeat 3×
Z5
Interval
2:00110%Z1
Recovery
1:0055%Z5
Interval
2:00110%Z1
Cool-down
2:0055%Z3
Cool-down
1:0085%Z1
Cool-down
2:0055%What it trains
Structured cycling workouts make progression easier by pairing clear interval targets with a defined training purpose.