Workouts / HIIT
HIIT
Short, Sharp & Hard Efforts
A 20-minute HIIT workout focused on short, sharp efforts after a 5-minute warm up. The hard efforts come thick and fast, making this a great session when you’re short on time.
Duration20:00
TSS26
IF0.88
Blocks17
Time20:00
TSS26
IF0.88
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 30% · 6 minZ2 5% · 1 minZ3 20% · 4 minZ4 28% · 6 minZ5 3% · 1 minZ6 15% · 3 min
Intervals
17 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0065%Z3
Warm-up
2:0085%Z1
Recovery
1:0055%Z4
Interval
0:30100%Z1
Recovery
1:0055%Z5
Interval
0:30110%Z1
Recovery
1:0055%Z6
Interval
0:30125%Z1
Recovery
0:3055%Z3
Interval
2:0085%Z4
Interval
2:0092%Z6
Interval
2:00125%Z1
Recovery
1:0055%Z4
Interval
3:00100%Z6
Interval
0:30125%Z1
Cool-down
0:3045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.