A grueling 40-minute indoor cycling HIIT that rises and falls in intensity to get your legs burning and your heart pumping!
warmup
Intensity: 30%
0:00 - 1 min @ 1/10
warmup
Intensity: 30%
1:00 - 1 min @ 3/10
warmup
Intensity: 50%
2:00 - 2 mins @ 5/10
recovery
Intensity: 30%
4:00 - 1 min @ 2/10
active
Intensity: 30%
5:00 - 2 mins @ 3/10
active
Intensity: 40%
7:00 - 1 min @ 4/10
active
Intensity: 50%
8:00 - 1 min @ 5/10
active
Intensity: 60%
9:00 - 1 min @ 6/10
active
Intensity: 70%
10:00 - 1 min @ 7/10
active
Intensity: 80%
11:00 - 1 min @ 8/10
recovery
Intensity: 30%
12:00 - 2 mins @ 1/10
active
Intensity: 40%
14:00 - 30 secs @ 4/10
active
Intensity: 60%
14:30 - 1 min @ 6/10
active
Intensity: 80%
15:30 - 1.5 mins @ 8/10
recovery
Intensity: 30%
17:00 - 2 mins @ 1/10
active
Intensity: 40%
19:00 - 2 mins @ 4/10
active
Intensity: 80%
21:00 - 3 mins @ 8/10
recovery
Intensity: 30%
24:00 - 2 mins @ 1/10
active
Intensity: 40%
26:00 - 2 mins @ 4/10
active
Intensity: 80%
28:00 - 4 mins @ 8/10
active
Intensity: 90%
32:00 - 30 secs @ 9/10
active
Intensity: 100%
32:30 - 30 secs @ 10/10
recovery
Intensity: 30%
33:00 - 3 mins @ 1/10
active
Intensity: 80%
36:00 - 1 min @ 8/10
cooldown
Intensity: 30%
37:00 - 3 mins @ 3/10
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, indoor cycling, gcn, interval, video, GCN Training.
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