Workouts / HIIT
HIIT
Get Fit In 40! | Indoor Cycling HIIT Workout
A grueling 40-minute indoor cycling HIIT that rises and falls in intensity to get your legs burning and your heart pumping!
Duration40:00
TSS46
IF0.83
Blocks25
Time40:00
TSS46
IF0.83
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 28% · 11 minZ2 29% · 12 minZ3 8% · 3 minZ4 8% · 3 minZ5 26% · 11 minZ6 3% · 1 min
Intervals
25 blocksZ1
Warm-upWarm up @ RPE 1/10
1:0045%Z2
Warm-upRPE 3/10
1:0065%Z3
Warm-upRPE 5/10
2:0085%Z1
Warm-upRPE 2/10
1:0055%Z2
Warm-upRPE 3/10
2:0065%Z2
Warm-upRPE 4/10
1:0075%Z3
Warm-upRPE 5/10
1:0085%Z4
Warm-upRPE 6/10
1:0092%Z4
Warm-upRPE 7/10
1:00100%Z5
IntervalRPE 8/10
1:00110%Z1
RecoveryRecovery @ RPE 1/10
2:0045%Z2
IntervalRPE 4/10
0:3075%Z4
IntervalRPE 6/10
1:0092%Z5
IntervalRPE 8/10
1:30110%Z1
RecoveryRecovery @ RPE 1/10
2:0045%Z2
IntervalRPE 4/10
2:0075%Z5
IntervalRPE 8/10
3:00110%Z1
RecoveryRecovery @ RPE 1/10
2:0045%Z2
IntervalRPE 4/10
2:0075%Z5
IntervalRPE 8/10
4:00110%Z6
IntervalRPE 9/10
0:30125%Z6
IntervalMax effort @ RPE 10/10
0:30150%Z1
RecoveryRecovery @ RPE 1/10
3:0045%Z5
IntervalFinal effort @ RPE 8/10
1:00110%Z2
Cool-downCool down @ RPE 3/10
3:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.