The Climb | 30 Minute HIIT Indoor Cycling Workout

HIIT

30 min

IF 0.54

An increasingly challenging half-hour spin session with tempo, sweet spot, and over-FTP work. The session increases in difficulty with each effort getting increasingly longer.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

30 min

Blocks

Intensity

0.54

Workout analysis

Session profile and interval structure.

warmup · 30%1 min

RPE 2/10

warmup · 40%1 min

RPE 4/10

warmup · 60%1 min

RPE 6/10

warmup · 80%1 min

RPE 8/10

recovery · 30%1 min

RPE 1/10

active · 50%2 min

RPE 5/10

active · 60%1 min

RPE 6/10

active · 80%1 min

RPE 8/10

recovery · 30%1 min

RPE 2/10

active · 50%3 min

RPE 5/10

active · 60%2 min

RPE 6/10

active · 80%2 min

RPE 8/10

recovery · 30%1 min

RPE 2/10

active · 50%3 min

RPE 5/10

active · 60%3 min

RPE 6/10

active · 80%3 min

RPE 8/10

cooldown · 30%3 min

RPE 2/10

Training purpose

Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.

Useful when you want sessions that match tags such as HIIT, Indoor Cycling, Tempo, Sweet Spot, Progressive, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.