Workouts / HIIT
HIIT
Four Minute Devils
A 25-minute high-intensity interval training (HIIT) session designed to get you pumped and pushing to the max.
Duration26:00
TSS34
IF0.89
Blocks16
Time26:00
TSS34
IF0.89
Profile
Targets in % FTP
100%50%0%
0:0013:0026:00
Z1 31% · 8 minZ2 12% · 3 minZ3 8% · 2 minZ4 31% · 8 minZ5 8% · 2 minZ6 12% · 3 min
Intervals
16 blocksZ2
Warm-up
1:0065%Z2
Warm-up
2:0075%Z4
Interval
2:00100%Z5
Interval
1:00110%Z1
Recovery
2:0055%Repeat 2×
Z3
Interval
1:0085%Z4
Interval
1:00100%Z1
Recovery
2:0045%Repeat 2×
Z6
Interval
1:00125%Z4
Interval
1:00100%Z1
Recovery
2:0045%Z4
Interval
1:0092%Z4
Interval
1:00100%Z5
Interval
1:00110%Z6
Interval
1:00150%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.