Workouts / HIIT
HIIT
Time Is Of The Essence | 15 Min Quick Indoor Cycling HIIT
An efficient 15-minute HIIT cycling workout with short, sharp, and increasingly harder efforts, separated by recovery periods.
Duration15:00
TSS21
IF0.92
Blocks19
Time15:00
TSS21
IF0.92
Profile
Targets in % FTP
100%50%0%
0:007:3015:00
Z1 40% · 6 minZ2 3% · 1 minZ3 7% · 1 minZ5 43% · 7 minZ6 7% · 1 min
Intervals
19 blocksZ1
Warm-up
1:0055%Z3
Warm-up
1:0085%Z5
Interval
1:00110%Z2
Recovery
0:3075%Z5
Interval
0:10110%Z1
Recovery
0:1045%Z5
Interval
0:20110%Z1
Recovery
0:2045%Z5
Interval
0:30110%Z1
Recovery
0:3045%Z5
Interval
0:40110%Z1
Recovery
0:4045%Z5
Interval
0:50110%Z1
Recovery
0:5045%Z5
Interval
1:00110%Z1
Recovery
0:3045%Z5
Interval
2:00110%Z6
Interval
1:00150%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.