Workouts / HIIT
HIIT
20 Minute HIIT Indoor Cycling Workout
A short 20 minute HIIT session to some awesome tunes, led by special guest presenter Grace. As no specific interval structure is provided, this is represented as a single block. Users should follow the video for specific efforts.
Duration20:00
TSS23
IF0.83
Blocks4
Time20:00
TSS23
IF0.83
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 63% · 13 minZ5 38% · 8 min
Intervals
4 blocksZ1
Warm-upWarm up gradually and find the rhythm.
3:0055%Repeat 10×
Z5
IntervalHigh-intensity interval to the beat
0:45120%Z1
RecoveryEasy recovery spin
0:4550%Z1
Cool-downCool down and bring your heart rate down.
2:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.