Workouts / HIIT
HIIT
15 Minute Cardio Workout At Home
A quick 15 minute HIIT session that packs a punch with plenty of sprints to get your legs working!
Duration15:00
TSS20
IF0.89
Blocks16
Time15:00
TSS20
IF0.89
Profile
Targets in % FTP
100%50%0%
0:007:3015:00
Z1 33% · 5 minZ3 20% · 3 minZ4 30% · 5 minZ5 7% · 1 minZ6 10% · 2 min
Intervals
16 blocksZ1
Warm-up2 min warm up
2:0055%Z3
Interval1 min (5/10 Effort) Cadence 80-100
1:0085%Z4
Interval1 min (6/10 Effort) Cadence 80-100
1:0092%Z4
Interval1 min (7/10 Effort) Cadence 80-100
1:00100%Z5
Interval1 min (8/10 Effort) Cadence 80-100
1:00110%Z6
Interval30 secs Max!
0:30150%Z1
Recovery1 min recovery (1/10)
1:0045%Z3
Interval1 min (5/10 Effort) Cadence 80-100
1:0085%Z4
Interval1 min (6/10 Effort) Cadence 80-100
1:0092%Z4
Interval1 min (7/10 Effort) Cadence 80-100
1:00100%Z6
Interval30 secs Max!
0:30150%Z1
Recovery1 min recovery (1/10)
1:0045%Z3
Interval1 min (5/10 Effort) Cadence 80-100
1:0085%Z4
Interval30 secs (7/10 Effort) Cadence 80-100
0:30100%Z6
Interval30 secs Max!
0:30150%Z1
Cool-down1 min cool down (1/10)
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITCardioSprintsAt HomevideoGCN Training
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