Workouts
Workout
Workouts
Workout
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.
Don’t scroll all 181 sessions on day one. Pick the one that fits the time you have, press start, and the trainer does the pacing.
Shortest session in the set. Ride it today.
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.
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.
Including warm-up and cool-down, 20–45 minutes is typical. The quality of the work intervals matters far more than total session length.
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.
The session you will come back to every week.
Block out the time. This one builds depth.