Workouts / HIIT
HIIT
The Climb | 30 Minute HIIT Indoor Cycling Workout
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.
Duration30:00
TSS38
IF0.87
Blocks17
Time30:00
TSS38
IF0.87
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 23% · 7 minZ2 3% · 1 minZ3 27% · 8 minZ4 23% · 7 minZ5 23% · 7 min
Intervals
17 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:0092%Z5
Warm-up
1:00110%Z1
Recovery
1:0045%Z3
Interval
2:0085%Z4
Interval
1:0092%Z5
Interval
1:00110%Z1
Recovery
1:0055%Z3
Interval
3:0085%Z4
Interval
2:0092%Z5
Interval
2:00110%Z1
Recovery
1:0055%Z3
Interval
3:0085%Z4
Interval
3:0092%Z5
Interval
3:00110%Z1
Cool-down
3:0055%What it trains
Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.
Reviews
Tags
HIITIndoor CyclingTempoSweet SpotProgressivevideoGCN Training
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