Workouts / HIIT
HIIT
Spin Those Legs! | 40 Mins Indoor Cycling Workout
A leg-burning HIIT workout with sweet spot efforts and plenty of high cadence efforts to engage the muscles from the glutes to the calves.
Duration40:00
TSS65
IF0.99
Blocks16
Time40:00
TSS65
IF0.99
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 5% · 2 minZ2 28% · 11 minZ4 48% · 19 minZ5 10% · 4 minZ6 10% · 4 min
Intervals
16 blocksZ4
Warm-up
3:00100%Z4
Warm-up
2:00100%Z5
Warm-up
1:00110%Z2
Recovery
2:0075%Repeat 2×
Z4
Interval
4:00100%Z4
Interval
1:00100%Z4
Interval
4:00100%Z5
Interval
3:00120%Z6
Interval
1:00150%Z2
Recovery
5:0065%Z6
Interval
1:00150%Z2
Recovery
3:0065%Z6
Interval
1:00150%Z2
Recovery
1:0065%Z6
Interval
1:00150%Z1
Cool-down
2:0045%What it trains
Sweet spot work builds muscular endurance and FTP efficiently by stacking quality time just below threshold.
Reviews
Tags
HIITHigh CadenceSweet SpotIndoor CyclingvideoGCN Training
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