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Training focus · 105–150% FTP

HIIT cycling workouts

No filler. Just the work. High-intensity interval training packs hard efforts and short recoveries into compact sessions. For cyclists on a tight schedule, HIIT is the most efficient way to maintain and build fitness — many of the sessions below finish inside 30–45 minutes including warm-up. Every workout here rides in ERG in your browser, free, no account.

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HIIT: 105–150% FTP, Zone 5–6

The full set

Under 40 minutes · 134 sessions

Interval10:00

Level Up Your Cadence

A short 10-minute workout focused on cadence drills to improve comfort and ability when pedalling quickly, with efforts over 100 rpm.

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HIIT10:00

Quick Sprint Session!

A quick 10-minute progressive sprint session to get you firing on all cylinders. This can also be used as a warm-up for a bigger effort.

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HIIT13:30

15 Min HIIT Cardio Indoor Cycling Workout

A short sharp workout with great bang for buck! In just 15 minutes you'll get a seriously tough workout helping you lose weight, get fitter, or start your day well.

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HIIT13:30

15 Min HIIT Cardio Indoor Cycling Workout Without Music

A short sharp workout which has great bang for buck! In just 15 minutes you'll get a seriously tough workout helping you lose weight, get fitter, or start your day well.

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HIIT15:00

15 Minute Cardio HIIT

This session has three ramps culminating in a 10/10 effort. There's little recovery between sets, so this short but sweet session will help improve your ability to recover.

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HIIT15:00

15 Minute Cardio Workout

A 15 minute HIIT session that packs a punch with plenty of sprints to get your legs working, this workout comes without music so you can train to your own tunes!

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HIIT15:00

15 Minute Cardio Workout At Home

A quick 15 minute HIIT session that packs a punch with plenty of sprints to get your legs working!

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HIIT15:00

15 Minute HIIT Cardio Indoor Cycling Workout

A short sharp HIIT session that packs a punch, ideal for those tight on time or looking to get some high quality intervals done without spending hours on the bike.

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Strength15:00

15 Minute Strength Workout

Build your strength and power on the bike, with 3 blocks of high and low cadence power.

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HIIT15:00

15 Minutes HIIT Sprinting Efforts

A tough 15-minute HIIT sprinting session to get the legs turning and your heart pumping.

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HIIT15:00

15-Minute Smash Fest!

An intense 15-minute workout which features three reps of VO2 max and threshold efforts.

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HIIT15:00

Intense Interval Blast

A 15-minute workout with two main sets of 30-second intervals, one gentler and one at your limits.

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HIIT15:00

Quick But Brutal HIIT | 15 Minute Indoor Cycling Workout

A short, sweet 15-minute HIIT workout with all-out efforts and rests, perfect for when you're short on time.

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HIIT15:00

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.

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HIIT16:00

Calorie Burning Cycling Workout

The "Micro Wave" workout on Zwift, specifically designed to burn calories and boost your aerobic engine in under 20 minutes.

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HIIT17:00

10 On 20 Off Max Sprints

These 10 second on 20 second off sprints will help you improve your power and sprinting.

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HIIT17:00

Nasty Pasty Sprint Session

A 17-minute high-intensity interval workout featuring 18 rounds of 10-second sprints followed by 20 seconds of recovery.

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HIIT17:00

Sprintavals! | 17 Minute Quick Indoor Cycling HIIT

A quick yet effective 17-minute sprint session with 10-second bursts of full-out efforts, great for when you're short on time.

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HIIT20:00

20 Mins Sprint Into The Effort

A 20-minute session with short intense sprints followed immediately by longer endurance efforts to improve your ability to push over climbs and accelerate again.

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HIIT20:00

20 Minute 20 / 40 Interval Session!

Twenty seconds on, forty seconds off, or 20/40s, are a great way of getting fit and increasing power if you have limited time to exercise. This session will hurt, but it's only 20 minutes!

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Interval20:00

20 Minute 20 / 40 Interval Session!

Twenty seconds on, forty seconds off, or 20/40s, are a great way of getting fit and increasing power if you have limited time to exercise. This session will hurt, but it's only 20 minutes!

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Interval20:00

20 Minute Cadence Session With Music

A savage 20-minute cadence workout featuring two main sets of cadence ladders and a final max effort push.

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HIIT20:00

20 Minute Cycling HIIT Session

A short but sharp 20-minute session with 10-second max effort sprints to build power and fatigue resistance.

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HIIT20:00

20 Minute Cycling HIIT Session Without Music

A short but sharp 20-minute session with two sets of 10-second max sprints to build power and fatigue resistance.

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HIIT20:00

20 Minute HIIT

A super short session involving race winning intervals and some sweet spot efforts, great for riders of any level.

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HIIT20:00

20 Minute HIIT

A super short session involving race winning intervals and some sweet spot efforts, this is a great workout for riders of any level.

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HIIT20:00

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.

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HIIT20:00

30 Sec. On 2 Min. Off | Manon's Favourite Indoor Cycling Workout

A tough 20-minute session featuring 6 sets of 30-second all-out sprints followed by 2 minutes of active recovery at a steady pace.

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HIIT20:00

Drag Race

A 20 minute leg burning HIIT training session with 5 sets of 10/10 effort sprints.

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Fast Fitness20:00

Fast Fitness 1 - 20m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness20:00

Fast Fitness 10 - 20m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness20:00

Fast Fitness 13 - 20m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness20:00

Fast Fitness 16 - 20m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness20:00

Fast Fitness 19 - 20m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness20:00

Fast Fitness 4 - 20m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness20:00

Fast Fitness 7 - 20m

Quick workout to get the blood flowing and burn some calories.

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HIIT20:00

Give Me One Minute

A 20 minute HIIT workout consisting of twenty, one-minute intervals with varying intensity. You'll build up the efforts slow and then work hard for 5 minutes.

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HIIT20:00

High Power Tempo With Short Sprints!

A quick, 20-minute cycling HIIT workout to improve your tempo pace with short, high-power sprints.

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HIIT20:00

Hold Your Intensity

A short, but deceptively tough, 20 minute indoor cycling training session designed to push you to hold consistent power during your efforts.

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HIIT20:00

In & Out Of The Saddle Hill Climb Reps

A 20-minute HIIT session practicing hill climb reps by riding in and out of the saddle to build your explosive power and stamina.

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HIIT20:00

Max Effort Up & Overs

A short and sharp 20-minute workout, with three 3-minute 10/10 max efforts to help you build your top level fitness.

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HIIT20:00

Quick HIIT Sprint Workout

A 20-minute high-intensity workout focusing on maximum power sprints to help lose weight and boost your metabolism.

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HIIT20:00

Ride To The Beat | 20 Minutes HIIT Indoor Cycling

A spicy 20-minute high intensity interval session with Grace. Follow the beat of the music for efforts in and out of the saddle at different cadences.

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HIIT20:00

Short 20 Minute Sprint Blitz!

A classic high intensity interval training session with a ton of high-effort sprinting and short breaks, with some road efforts squeezed in.

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HIIT20:00

Short 20 Minute Sprint Blitz! Indoor Cycling HIIT Workout

A sprint-focused HIIT session with short, high-effort intervals and brief recovery periods to maximize your workout in a short amount of time.

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HIIT20:00

Short, Sharp & Hard Efforts

A 20-minute HIIT workout focused on short, sharp efforts after a 5-minute warm up. The hard efforts come thick and fast, making this a great session when you’re short on time.

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HIIT20:00

Spicy Maximum Minute Efforts!

A short and spicy bike training session to increase sprinting endurance, featuring hard efforts and minimal rest periods for maximum fitness gains.

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HIIT20:00

Super High Cadence Sprints!

An intense 20-minute HITT workout with 30-second high-cadence efforts to boost your cycling fitness when short on time.

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Time trial20:00

Team Time Trial

In this session, you will be mimicking the efforts of a team time trial, alternating between medium and full-out efforts.

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HIIT20:09

20 Minute Crit Sprints

A 20-minute high-intensity session focused on short, sharp sprint efforts to improve your top-end power.

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HIIT20:40

20 Minute HIIT Leg Buster!

This is a great session for getting some seriously tough sprint intervals in when you’re short on time!

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HIIT20:40

20 Minute HIIT Leg Buster!

A great short session for getting some seriously tough sprint intervals in when you’re short on time, with guest presenter Mani Arthur from the Black Cyclists Network.

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HIIT21:00

20 Minutes HIIT Feel The Burn!

This 20 minute session comprises of 20 second sprints followed by a minute less intense efforts. This session will burn, but is designed for big gains!

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HIIT21:00

20min Cardio | Lose Weight Fast

A short sharp session focusing on working hard and changing pace, great for anyone short on time.

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HIIT21:00

20min Cardio | Lose Weight Fast Without Music

A short sharp session focusing on working hard and changing pace. This session is great for anyone short on time and looking to squeeze a workout in during a lunch break or any gap in your day.

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HIIT22:00

High Cadence Sprints

Work on your acceleration and sprinting stamina with this 22 minute high cadence sprints session.

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HIIT22:00

Sprint Sprint Sprint!

A 20-minute HIIT workout alternating between all-out sprints and progressively shorter rests, building to a sprint finish.

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HIIT22:15

22 Minute High Intensity Short Rest Indoor Cycling Training Session

A short and intense indoor training session aimed at getting fit quick! At only 22 minutes long, it's perfect for any time of day.

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HIIT22:15

22 Minute High Intensity Short Rest Indoor Cycling Training Session Without Music

A short and intense indoor training session aimed at getting fit quick! At only 22 minutes long, its perfect for any time of day.

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HIIT22:15

Non-Stop Sprinting!

An all-out 22-minute non-stop sprinting session with constant 10/10 efforts and 5/10 active recoveries.

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Interval23:00

20 Minute Climbing Session

A short, sharp interval session focusing on climbing, with short hard efforts followed by steadier sustained riding to replicate a steep climb with ramps.

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HIIT24:00

30 Second Sprint Intervals

This 25-minute session focuses on 30-second all-out sprints with 3 minutes of recovery to improve sprint power and recovery ability.

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HIIT25:00

25 Minute Cycling Session | Don't Get Dropped!

A tough session to help you hold a wheel in a bike race or develop your aerobic power. A great workout in just 25 minutes.

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HIIT25:00

25 Minute Cycling Session | Don't Get Dropped!

A tough 25-minute session to help you hold a wheel in a bike race or develop your aerobic power. This session comes without music so you can train to your own tunes.

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HIIT25:00

Easy Cadence Workout

In this 25-minute session, you'll have the chance to choose which cadence you want to work. Focus on your pedaling while getting your sweat on!

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Interval25:00

Get To Work On Your Cycling Fitness!

Blow away the January cobwebs with this simple indoor cycling workout. Manon runs you through 3 blocks of variable 5-minute efforts.

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HIIT25:00

Quick & Sharp Sprinting Efforts

A short but powerful 25-minute high-intensity workout focused on sharp, maximal sprinting efforts with ample recovery.

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HIIT25:00

Sprint To The Music

A 25-minute high intensity session that will vary up your cadence and mix up sprints in and out of the saddle, all set to the beat of the music.

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HIIT25:00

Wake Up And Smell The Lactic!

A 25-minute session with a slow build and a heavy punch at the end, designed to get your lactate levels high and improve your fitness on the bike.

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HIIT25:00

Wake Up And Smell The Lactic! | 25 Minute Sprint Bike Session

Today's bike session on GCN Training is slow build with a heavy punch at the end. Guaranteed to get your lactate levels high and improve your fitness on the bike.

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HIIT25:10

Step It Up! | 25 Minute Indoor Cycling HIIT

A quick 25 minute HIIT with a long warm up before a brutal few minutes in the pain cave.

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HIIT26:00

Four Minute Devils

A 25-minute high-intensity interval training (HIIT) session designed to get you pumped and pushing to the max.

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HIIT26:00

Sprints For Climbing!

This session replicates attacks and sprints up hills, so you can practice and smash those race winning efforts! This session is very hard, so make sure to have some water and allow plenty of recovery after the ride!

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HIIT27:00

30 Second Sprints HIIT Sandwich Session

A 27-minute HIIT session featuring 30-second max-effort sprints sandwiched between tempo efforts to help tune up your top-end power.

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Interval29:00

30 Minute V02 Max Cycling Indoor Training Session

A tough 30-minute lung burner focusing on working your Vo2 max at the top end, perfect to squeeze into a morning or a lunch break.

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HIIT29:00

30 Minute V02 Max Cycling Indoor Training Session

A lung-burning 30-minute session focusing on working your Vo2 max at the top end.

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HIIT30:00

30 min FTP HIIT Booster For Longer Efforts

A short, sharp 30-minute HIIT session designed to boost your FTP for extended efforts like climbs or time trials.

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HIIT30:00

30 Minute HIIT Cardio Indoor Cycling Workout

This is a tough but short session which is perfect for anyone tight on time, or looking to get a great session done in just half an hour.

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HIIT30:00

30 Minute HIIT Cardio Indoor Cycling Workout

This is a tough but short HIIT session with decreasing recovery periods, perfect for anyone tight on time.

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HIIT30:00

30 Minute HIIT Ramp Session

An intense 30-minute workout with ramps, sprints, and minimal rest, perfect for a quality HIIT session when you're short on time. This workout comes without music.

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HIIT30:00

30 Minute HIIT Ramp Session

An intense 30-minute HIIT workout with ramps, sprints, and minimal rest, perfect for a quality training session in a short amount of time.

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HIIT30:00

30 Minute Indoor Cycling HIIT Sprint Session

This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.

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HIIT30:00

30 Minute Indoor Cycling HIIT Sprint Session | The Smash Fest

This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.

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HIIT30:00

30 Minute Short Sharp Efforts

This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.

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HIIT30:00

30 Minute Short Sharp Efforts Without Music

This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.

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HIIT30:00

30 Minute Sprint and Threshold HIIT Indoor Cycling Cardio Workout

A HIIT session focusing on intense 30-second max efforts followed by longer threshold intervals to improve recovery and sustained power.

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HIIT30:00

30 Minutes HIIT | On & Off Varied Intensity

This session focusses on varied intensity efforts to help you cope with any attack, and conquer any short climb!

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HIIT30:00

30 Minutes Of Threshold Power!

A brutal threshold power session, focussing on building endurance, followed by a huge sprint.

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HIIT30:00

90 On 30 Off Intervals | 30 Mins HIIT Cycling Workout

Two blocks of 90 seconds on at 8/10 RPE and 30 seconds off at 1/10 RPE, building towards a final 2-minute push.

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HIIT30:00

90-Second Extended Accelerations

An extended efforts session to simulate accelerations over short hills. Push into the red zone for 90 second intervals with tricky recovery periods.

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HIIT30:00

Build Your FTP & Increase Muscle Mass

A 30 minute HIIT workout with three 5-minute blocks at 8/10 effort to build your functional threshold power and increase muscle mass.

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HIIT30:00

Emily’s Short Mix

A 30-minute high-intensity workout designed to pack a punch in a short amount of time, featuring three distinct blocks of effort, increasing in duration from 1 to 3 minutes.

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Fast Fitness30:00

Fast Fitness 11 - 30m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness30:00

Fast Fitness 14 - 30m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness30:00

Fast Fitness 17 - 30m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness30:00

Fast Fitness 2 - 30m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness30:00

Fast Fitness 20 - 30m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness30:00

Fast Fitness 5 - 30m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness30:00

Fast Fitness 8 - 30m

Quick workout to get the blood flowing and burn some calories.

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HIIT30:00

Full Effort VO2 Max Intervals

A 10/10 difficulty cycling workout aimed at boosting your VO2 max with six full effort two-minute intervals.

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HIIT30:00

Get Pumped With Grace | 30 Min HIIT Bike Workout

A 30-minute high-intensity workout featuring high RPM intervals, led by instructor Grace Burt.

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HIIT30:00

Go Until You Blow! | 30 Minutes Max Effort Cycling Workout

A brutal drop-offs workout with four max 10/10 HIIT efforts at varying cadence.

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HIIT30:00

HIIT Training For Time Crunched Parents!

This indoor session focusses on 4 efforts of over 3 minutes in just 30 minutes. It's intense and painful, but a great session for those who are time crunched!

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HIIT30:00

Intense High Tempo Bike Workout | 30 Minute HIIT Session

A 30 minute session focussed on intense intervals and keeping the RPM high to the beat of the music.

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HIIT30:00

Into The Unknown

This indoor cycling HIIT session has intervals that come thick and fast, of different intensities and durations, preparing you for the unpredictable nature of racing.

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HIIT30:00

Into The Unknown

This indoor cycling HIIT session has intervals that come thick and fast, of different intensities and durations, preparing you for the unpredictable nature of racing.

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Interval30:00

New Year Spin: Get Back To Cycling!

After a couple of weeks off the bike, this is a perfect intense session to kick-start your cycling fitness for 2024!

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HIIT30:00

Seated Surges

Improve your seated acceleration with this HIIT indoor cycling workout. Repeated 30-second full-effort in-the-saddle surges, upping the cadence to 100 rpm or more.

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HIIT30:00

Sprint Surges

An intense indoor cycling training session featuring two ten-minute blocks that alternate between sweet spot intervals and 10/10 sprint surges. This session will improve your FTP as well as your sprint and VO2 Max.

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HIIT30:00

Start Hard, Finish Hard!

A 30-minute HIIT session featuring two 5-minute max efforts at the start and end. This 'bookends' workout is designed to build FTP and improve time trialling power.

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HIIT30:00

The Climb | 30 Minute HIIT Indoor Cycling Workout

An increasingly challenging half-hour spin session with tempo, sweet spot, and over-FTP work. The session increases in difficulty with each effort getting increasingly longer.

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HIIT30:00

The Full Pyramid

A 30-minute HIIT workout featuring a pyramid set of one-minute intervals, increasing effort from 1/10 to 10/10 and back down.

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HIIT30:00

The Hurt Locker

A brutal 30-minute HIIT session featuring a warm-up followed by 6 max efforts with short recovery breaks.

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Interval30:00

Under Over Power Blocks

A 30-minute under/over session with 1-minute efforts at 10/10 RPE, interspersed with 1-minute efforts at 7/10 RPE.

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HIIT30:00

VO2 MAX BOOSTER

A grueling 30-minute HIIT session designed to boost your VO2 max, incorporating 6 minutes of VO2 max work and 12 minutes of threshold efforts.

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HIIT30:00

VO2 Max Race Simulation!

Simulate race attacks with four VO2 max intervals: three 3-minute efforts and a final 5-minute 'go until you blow' effort.

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HIIT30:30

30 Second Sprints!

This HIIT session focusses on 8 30 second sprints with decreasing time of recovery between each sprint. This will increase your power, as well as enhance your ability to recover after hard efforts.

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HIIT32:00

Intense 30 Minute HIIT Session

Sevens is a high-intensity 30-minute workout with two blocks of seven 30-second maximal efforts, designed to boost your VO2 Max, power, and recovery.

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HIIT35:00

35 Minute Threshold HIIT Indoor Cycling Session

A structured session with 4 blocks of threshold efforts to help you go harder for longer and increase your base power.

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HIIT35:00

Conor’s Racing Bonanza!

A true bonanza, full of tough and uneven reps replicating the high intensity efforts of a race, ending with a full gas sprint!

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Fast Fitness35:00

Fast Fitness Microbursts 25m

Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.

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HIIT35:00

Maximum Intensity Hill Climb Efforts

Work on your hill climbing with this high intensity interval training workout. This session features three hill climb reps of increasing intensity to test your legs and your lungs.

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HIIT35:00

Over/Under Threshold Efforts

A 35-minute HIIT workout featuring two sets of over/under intervals. Each set consists of four 90-second 'over' efforts alternating with 90-second 'under' efforts to replicate race conditions and improve endurance.

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HIIT36:00

HIIT Blaster 1: Tabata

High intensity interval training focusing on Tabata.

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HIIT36:00

HIIT Blaster 10: Micro-bursts

High intensity interval training focusing on Micro-bursts.

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5.0
HIIT36:00

HIIT Blaster 2: Micro-bursts

High intensity interval training focusing on Micro-bursts.

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HIIT36:00

HIIT Blaster 3: Pyramid

High intensity interval training focusing on Pyramid.

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HIIT36:00

HIIT Blaster 4: VO2 Max

High intensity interval training focusing on VO2 Max.

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HIIT36:00

HIIT Blaster 5: Tabata

High intensity interval training focusing on Tabata.

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HIIT36:00

HIIT Blaster 6: Micro-bursts

High intensity interval training focusing on Micro-bursts.

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HIIT36:00

HIIT Blaster 7: Pyramid

High intensity interval training focusing on Pyramid.

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HIIT36:00

HIIT Blaster 8: VO2 Max

High intensity interval training focusing on VO2 Max.

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HIIT36:00

HIIT Blaster 9: Tabata

High intensity interval training focusing on Tabata.

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Fast Fitness39:00

Fast Fitness Microbursts 30m

Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.

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40 to 70 minutes · 47 sessions

HIIT40:00

3 Mins On 2 Mins Off | Indoor Training HIIT Cycling Session

This session is a true classic for a reason - 3 minutes on 2 minutes off and repeat! A tricky session that was key for pro cyclist Manon Lloyd.

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Interval40:00

40 Minute Aerobic Efforts With Max Sprints

This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!

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Interval40:00

40 Minute Aerobic Efforts With Max Sprints

This session is a mixture of aerobic efforts and sprints and should really help your riding - whether you're looking to just get fitter on the bike or develop that race winning kick!

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HIIT40:00

40 Minute Drop Ollie At All Cost

This indoor training session is designed to help you gain the fitness to drop your mates no matter what! This focusses on ramping efforts with both shorter and longer hard efforts.

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HIIT40:00

40 Minute Drop Ollie At All Cost Indoor Training Session Without Music

This indoor training session is designed to help you gain the fitness to drop your mates no matter what! This focusses on ramping efforts with both shorter and longer hard efforts.

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HIIT40:00

40 Minute HIIT Indoor Cycling Workout

This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!

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HIIT40:00

40 Minute HIIT Indoor Cycling Workout Without Music

This session starts with a longer threshold section including some cadence work before a really tough finish with some longer sprints!

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HIIT40:00

40 Minute HIIT Workout | Boost Your Climbing Power

A 40-minute indoor cycling session designed to simulate long gradients and boost climbing endurance, featuring four blocks of ramping intensity.

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HIIT40:00

5 Gruelling Minutes | 40 Minute HIIT Indoor Workout

This 40-minute session starts with a warm-up before 5 one-minute VO2 Max efforts that will work you hard! You'll really be feeling the burn but we'll finish with 6 minutes of low effort to spin your legs out and recover.

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HIIT40:00

A Little Bit Of Everything! | 40 Minute HIIT Cycling Workout

A ride to the beat session covering cadence work, HIIT, and out of the saddle efforts.

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HIIT40:00

Cobbled Mayhem

A 40-minute HIIT session designed to give you a taste of the sort of efforts pro riders make during Paris Roubaix and the Tour of Flanders.

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Fast Fitness40:00

Fast Fitness 12 - 40m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness40:00

Fast Fitness 15 - 40m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness40:00

Fast Fitness 18 - 40m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness40:00

Fast Fitness 3 - 40m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness40:00

Fast Fitness 6 - 40m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness40:00

Fast Fitness 9 - 40m

Quick workout to get the blood flowing and burn some calories.

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Fast Fitness40:00

Fast Fitness VO2 Pyramid

Compact VO2 pyramid using 1–3 minute steps, following modern polarized training guidelines.

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HIIT40:00

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!

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HIIT40:00

Repeat Your Max! | 40 Minute HIIT Cycling Workout

A 40-minute indoor cycling HIIT workout focusing on maximum effort intervals, alternating in and out of the saddle reps.

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HIIT40:00

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.

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Interval43:00

45 Minute Indoor Cycling Ramp Workout

A long ramp workout where the reps get shorter and harder all the way through, from threshold to sprints.

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Fast Fitness43:00

Fast Fitness Microbursts 35m

Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.

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Interval45:00

45 Minute Cycling Training Session | Sandwich MAX efforts

45 minutes in length with a mixed variety of aerobic threshold efforts and short intervals at high intensity - this is going to get your heart pumping!

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HIIT45:00

45 Minute Sandwich MAX efforts

A tough 45-minute session with a mixed variety of aerobic threshold efforts and short intervals at high intensity, designed to get your heart pumping.

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Interval45:00

45 Minute Un-Paced Efforts

This workout, led by Manon, is 45 minutes of un-paced efforts: just go flat out! This brutal session comes with music so you can train along to Manon's beats!

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HIIT45:00

Rolling With The Hills

Simulate climbing in a race scenario with this 45-minute HIIT session where efforts ramp up over the climbs.

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Fast Fitness47:00

Fast Fitness Microbursts 40m

Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.

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Interval49:00

VO2 Classic 4x3

4x3min VO2 intervals at 110–115% FTP with equal rest.

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Interval50:00

50 Mins Lead Out Efforts Into Full Sprints!

Sprinting is a key part to cycle racing, but the lead out to the finish is just as important! This is a session to help you build power for both.

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Interval50:00

50 Mins Lead Out Efforts Into Full Sprints!

A session focused on building power for lead outs and sprints, featuring progressive efforts culminating in a full sprint.

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HIIT50:00

Ramp It Up! | 50 Minute HIIT Workout

A 50 minute HIIT session based on 3x10 minute ramp efforts, building intensity up to a maximum of 10/10 RPE.

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HIIT50:30

Hank’s HARDEST Training Session!

An incredibly tough HIIT session with 26 minutes at or above 9/10 intensity, designed to build high intensity endurance on the bike.

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Interval50:30

Rønnestad 30/15s (2 Sets)

2×13 of 30/15s (Bent Rønnestad style) with 3:00 set rests.

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Fast Fitness51:00

Fast Fitness Microbursts 45m

Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.

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Interval55:00

VO2 Classic 5x3

5x3min VO2 intervals at 110–115% FTP with equal rest.

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HIIT55:00

VO2 Max Blaster

High intensity intervals to boost your top end power. 5x3 minutes at 115% FTP.

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Interval57:00

Hard Starts 4x4

4×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.

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Interval57:00

VO2 Classic 4x4

4x4min VO2 intervals at 110–115% FTP with equal rest.

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HIIT59:00

60 Minute Reverse Pyramid Training

This session is designed to improve your FTP and your power for longer periods of time. At an hour long, Hank takes you through this brutal reverse pyramid session.

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HIIT1:00:00

Reverse HIIT Race Winning Intervals

This 60 minute indoor cycling session focusses on reverse intervals, where all the intensity is at the start of the effort. These race winning efforts force you to sprint right until the end of the ride.

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HIIT1:00:00

Reverse Steps

A long high intensity interval workout centered around three 15-minute efforts which step down in intensity. Designed to improve endurance and build fatigue resistance.

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Interval1:03:15

Rønnestad 30/15s (3 Sets)

3×13 of 30/15s (Bent Rønnestad style) with 3:00 set rests.

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Interval1:05:00

Hard Starts 5x4

5×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.

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Interval1:05:00

VO2 Classic 4x5

4x5min VO2 intervals at 110–115% FTP with equal rest.

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Interval1:05:00

VO2 Classic 5x4

5x4min VO2 intervals at 110–115% FTP with equal rest.

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Interval1:05:30

Rønnestad 30/15s (3 Sets +1 rep)

3×14 of 30/15s (Bent Rønnestad style) with 3:00 set rests.

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Why it works

The mix here spans sprint repeats, 30/30s, ramp efforts, and classic interval pyramids. Intensity is prescribed as a percentage of FTP, so each session scales to your fitness automatically once your FTP is set.

All workouts are free to ride. Connect a smart trainer for automatic resistance control in ERG mode, or follow the targets with any power meter or heart-rate monitor.

How to run it

Short, sharp, done — warm-up and cool-down included.

  1. Set your FTP once and every session scales itself to your fitness.
  2. ERG mode switches targets instantly — no shifting, no guesswork.
  3. Hard means hard: if every rep feels comfortable, nudge the intensity up.
  4. One to three sessions a week, with easy riding in between.

HIIT training FAQ

Is HIIT good for cyclists?

Yes — used in the right dose. One to three HIIT sessions per week improve VO2 max, repeatability, and top-end power. The common mistake is doing every ride hard; the intervals work best against a backdrop of easy aerobic riding.

How long should a HIIT bike workout be?

Including warm-up and cool-down, 20–45 minutes is typical. The quality of the work intervals matters far more than total session length.

Can I do HIIT on a smart trainer?

A smart trainer is ideal for HIIT: in ERG mode the resistance switches between work and recovery targets instantly, so you hit every interval precisely without touching shifters.

Reading for the rest day

VO2 Max Intervals for Cyclists: Structure and PlacementA practical guide to VO2 max intervals for cycling, including what they target, how to structure them, and how not to overuse them.What ERG Mode Does and When Cyclists Should Use ItA practical guide to ERG mode for cyclists, including when it helps, when it gets in the way, and how to use it well in structured workouts.How to Build a Practical Cycling Training PlanA simple approach to building a cycling training plan that balances hard sessions, endurance, recovery, and progression.

Every zone has a job

Zone 2 · 56–75%Sweet Spot · 88–94%Threshold · 95–105%VO2 Max · 106–120%Endurance · 56–80%Tempo · 76–87%Sprint & Anaerobic · 121–200%Recovery · Below 55%