Workouts
Workout
Training focus · Zone 5–6 · 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.
181
free sessions
10–66
minutes
105–150%
of FTP
Free to ride No account needed to start Works with Bluetooth smart trainers ERG mode holds the watts
Start here
Three ways in
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.
The way in
Level Up Your Cadence
Shortest session in the set. Ride it today.
10
min
0.54
intensity
The staple
50 Mins Lead Out Efforts Into Full Sprints!
The session you will come back to every week.
50
min
0.55
intensity
The long haul
Rønnestad 30/15s (3 Sets +1 rep)
Block out the time. This one builds depth.
66
min
0.56
intensity
Why it works
The physiology, briefly
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.
- 01Set your FTP once and every session scales itself to your fitness.
- 02ERG mode switches targets instantly — no shifting, no guesswork.
- 03Hard means hard: if every rep feels comfortable, nudge the intensity up.
- 04One to three sessions a week, with easy riding in between.
The full set
All 181 hiit sessions
Under 40 minutes
134 sessionsInterval
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.
10 minIF 0.54
Cadence
Drills
Short
+3 more
HIIT
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.
11 minIF 0.68
sprint
short
progressive
+3 more
HIIT
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.
14 minIF 0.68
HIIT
Cardio
Short Workout
+3 more
HIIT
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.
14 minIF 0.88
HIIT
Cardio
Weight Loss
+3 more
HIIT
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.
15 minIF 0.75
HIIT
Cardio
Ramps
+3 more
HIIT
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!
15 minIF 0.81
HIIT
Cardio
Sprints
+4 more
HIIT
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!
15 minIF 0.58
HIIT
Cardio
Sprints
+3 more
HIIT
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.
15 minIF 0.84
HIIT
Cardio
Short
+4 more
Strength
15 Minute Strength Workout
Build your strength and power on the bike, with 3 blocks of high and low cadence power.
15 minIF 0.54
HIIT
Strength
Power
+3 more
HIIT
15 Minutes HIIT Sprinting Efforts
A tough 15-minute HIIT sprinting session to get the legs turning and your heart pumping.
15 minIF 0.55
HIIT
Sprint
Short
+2 more
HIIT
15-Minute Smash Fest!
An intense 15-minute workout which features three reps of VO2 max and threshold efforts.
15 minIF 0.81
HIIT
VO2 Max
Threshold
+4 more
HIIT
Intense Interval Blast
A 15-minute workout with two main sets of 30-second intervals, one gentler and one at your limits.
15 minIF 0.69
Intervals
Sprints
HIIT
+4 more
HIIT
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.
15 minIF 0.60
HIIT
Intervals
Short Workout
+4 more
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.
16 minIF 0.58
HIIT
15-min
Quick Workout
+4 more
HIIT
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.
19 minIF 0.52
sprint
hiit
quick
+3 more
Interval
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.
20 minIF 0.76
Cadence
HIIT
Intervals
+3 more
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.
20 minIF 0.75
HIIT
Intervals
Indoor Cycling
+3 more
HIIT
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.
20 minIF 0.53
sprint
hiit
interval
+2 more
HIIT
Drag Race
A 20 minute leg burning HIIT training session with 5 sets of 10/10 effort sprints.
20 minIF 0.56
HIIT
Sprints
Intervals
+3 more
FastFitness
Fast Fitness 1 - 20m
Quick workout to get the blood flowing and burn some calories.
20 minIF 0.51
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 10 - 20m
Quick workout to get the blood flowing and burn some calories.
20 minIF 0.52
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 13 - 20m
Quick workout to get the blood flowing and burn some calories.
20 minIF 0.52
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 16 - 20m
Quick workout to get the blood flowing and burn some calories.
20 minIF 0.52
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 19 - 20m
Quick workout to get the blood flowing and burn some calories.
20 minIF 0.52
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 4 - 20m
Quick workout to get the blood flowing and burn some calories.
20 minIF 0.51
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 7 - 20m
Quick workout to get the blood flowing and burn some calories.
20 minIF 0.51
Short
HIIT
Time Crunch
HIIT
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.
20 minIF 0.57
HIIT
Intervals
GCN
+3 more
HIIT
High Power Tempo With Short Sprints!
A quick, 20-minute cycling HIIT workout to improve your tempo pace with short, high-power sprints.
20 minIF 0.56
tempo
sprint
HIIT
+4 more
HIIT
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.
20 minIF 0.48
HIIT
GCN
Indoor Cycling
+3 more
HIIT
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.
20 minIF 0.48
HIIT
Hill Climb
Intervals
+4 more
HIIT
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.
20 minIF 0.66
HIIT
Max Effort
Intervals
+2 more
HIIT
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.
20 minIF 0.66
HIIT
Indoor Cycling
Music
+3 more
HIIT
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.
20 minIF 0.54
HIIT
Short
GCN
+3 more
HIIT
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.
20 minIF 0.55
sprint
endurance
hiit
+4 more
HIIT
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.
20 minIF 0.75
HIIT
sprints
high cadence
+4 more
TimeTrial
Team Time Trial
In this session, you will be mimicking the efforts of a team time trial, alternating between medium and full-out efforts.
20 minIF 0.46
HIIT
Team Time Trial
Indoor Cycling
+2 more
HIIT
20 Minute Crit Sprints
A 20-minute high-intensity session focused on short, sharp sprint efforts to improve your top-end power.
20 minIF 0.86
sprint
hiit
crit
+4 more
HIIT
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.
21 minIF 0.64
Sprint
Threshold
HIIT
+4 more
HIIT
Calorie Burning Cycling Workout
The "Micro Wave" workout on Zwift, specifically designed to burn calories and boost your aerobic engine in under 20 minutes.
21 minIF 0.87
HIIT
Zwift
Wahoo
+5 more
HIIT
20 Minute HIIT Leg Buster!
This is a great session for getting some seriously tough sprint intervals in when you’re short on time!
21 minIF 0.67
HIIT
Sprint
Interval
+2 more
HIIT
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.
21 minIF 0.65
HIIT
Sprint
Intervals
+3 more
HIIT
20min Cardio | Lose Weight Fast
A short sharp session focusing on working hard and changing pace, great for anyone short on time.
21 minIF 0.80
Cardio
Short Session
Pace Changes
+3 more
HIIT
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.
21 minIF 0.86
Cardio
Short Workout
HIIT
+4 more
HIIT
Quick HIIT Sprint Workout
A 20-minute high-intensity workout focusing on maximum power sprints to help lose weight and boost your metabolism.
21 minIF 0.67
HIIT
Sprints
Indoor Cycling
+4 more
HIIT
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.
21 minIF 0.91
Sprint
HIIT
Intervals
+4 more
HIIT
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.
22 minIF 0.50
HIIT
Sprint
Intervals
+3 more
Interval
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!
22 minIF 0.60
HIIT
Intervals
20/40s
+3 more
HIIT
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!
22 minIF 0.57
20/40s
Intervals
HIIT
+4 more
HIIT
20 Minute HIIT
A super short session involving race winning intervals and some sweet spot efforts, great for riders of any level.
22 minIF 0.85
HIIT
Intervals
Sweet Spot
+3 more
HIIT
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.
22 minIF 0.77
HIIT
Sweet Spot
Intervals
+3 more
HIIT
High Cadence Sprints
Work on your acceleration and sprinting stamina with this 22 minute high cadence sprints session.
22 minIF 0.83
HIIT
Sprints
High Cadence
+3 more
HIIT
20 Minute Cycling HIIT Session
A short but sharp 20-minute session with 10-second max effort sprints to build power and fatigue resistance.
23 minIF 0.44
HIIT
Sprint
Short
+3 more
HIIT
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.
23 minIF 0.51
HIIT
Sprint
Short
+3 more
Interval
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.
23 minIF 0.70
Climbing
HIIT
Threshold
+3 more
HIIT
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!
23 minIF 0.52
HIIT
Intervals
Sprint
+2 more
HIIT
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.
24 minIF 0.69
sprint
HIIT
power
+3 more
HIIT
Non-Stop Sprinting!
An all-out 22-minute non-stop sprinting session with constant 10/10 efforts and 5/10 active recoveries.
24 minIF 0.54
Sprinting
HIIT
Intervals
+3 more
HIIT
Sprint Sprint Sprint!
A 20-minute HIIT workout alternating between all-out sprints and progressively shorter rests, building to a sprint finish.
24 minIF 0.44
HIIT
Sprint
Indoor Cycling
+2 more
HIIT
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.
25 minIF 0.44
HIIT
Short Rest
Indoor
+3 more
HIIT
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.
25 minIF 0.44
HIIT
Short Rest
High Intensity
+4 more
HIIT
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.
25 minIF 0.71
Aerobic Power
Sprint
Threshold
+3 more
HIIT
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.
25 minIF 0.53
Aerobic
Sprint
Threshold
+4 more
HIIT
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!
25 minIF 0.49
cadence
HIIT
indoor cycling
+3 more
Interval
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.
25 minIF 0.53
Interval
Indoor Cycling
GCN
+3 more
HIIT
Quick & Sharp Sprinting Efforts
A short but powerful 25-minute high-intensity workout focused on sharp, maximal sprinting efforts with ample recovery.
25 minIF 0.59
sprint
hiit
anaerobic
+4 more
HIIT
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.
25 minIF 0.59
HIIT
Sprint
Cadence
+3 more
HIIT
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.
25 minIF 0.71
GCN
Sprint
Lactate
+4 more
HIIT
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.
25 minIF 0.70
Sprint
Lactate
Tempo
+4 more
HIIT
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.
25 minIF 0.58
HIIT
Indoor Cycling
GCN
+2 more
HIIT
10 On 20 Off Max Sprints
These 10 second on 20 second off sprints will help you improve your power and sprinting.
26 minIF 0.45
Sprints
HIIT
Power
+3 more
HIIT
Four Minute Devils
A 25-minute high-intensity interval training (HIIT) session designed to get you pumped and pushing to the max.
26 minIF 0.81
HIIT
Indoor Cycling
GCN
+3 more
HIIT
Nasty Pasty Sprint Session
A 17-minute high-intensity interval workout featuring 18 rounds of 10-second sprints followed by 20 seconds of recovery.
26 minIF 0.45
HIIT
Sprint
Intervals
+2 more
HIIT
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.
28 minIF 0.62
sprint
hiit
gcn
+3 more
HIIT
30 Minute V02 Max Cycling Indoor Training Session
A lung-burning 30-minute session focusing on working your Vo2 max at the top end.
29 minIF 0.60
VO2 Max
HIIT
GCN
+3 more
Interval
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.
29 minIF 0.60
VO2 Max
HIIT
Indoor Training
+4 more
HIIT
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.
30 minIF 0.93
FTP
HIIT
Threshold
+4 more
HIIT
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.
30 minIF 0.59
HIIT
Cardio
Indoor Cycling
+3 more
HIIT
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.
30 minIF 0.53
HIIT
GCN
Cardio
+3 more
HIIT
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.
30 minIF 0.82
HIIT
Threshold
Sprint
+3 more
HIIT
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!
30 minIF 0.54
HIIT
Intervals
Climbing
+3 more
HIIT
30 Minutes Of Threshold Power!
A brutal threshold power session, focussing on building endurance, followed by a huge sprint.
30 minIF 0.60
threshold
endurance
sprint
+4 more
HIIT
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.
30 minIF 0.52
HIIT
Intervals
Aerobic Power
+3 more
HIIT
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.
30 minIF 0.51
HIIT
Indoor Cycling
Accelerations
+5 more
HIIT
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.
30 minIF 0.59
HIIT
FTP
Strength
+3 more
HIIT
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.
30 minIF 0.60
HIIT
VO2 Max
GCN
+4 more
FastFitness
Fast Fitness 11 - 30m
Quick workout to get the blood flowing and burn some calories.
30 minIF 0.67
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 14 - 30m
Quick workout to get the blood flowing and burn some calories.
30 minIF 0.67
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 17 - 30m
Quick workout to get the blood flowing and burn some calories.
30 minIF 0.67
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 2 - 30m
Quick workout to get the blood flowing and burn some calories.
30 minIF 0.66
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 20 - 30m
Quick workout to get the blood flowing and burn some calories.
30 minIF 0.67
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 5 - 30m
Quick workout to get the blood flowing and burn some calories.
30 minIF 0.67
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 8 - 30m
Quick workout to get the blood flowing and burn some calories.
30 minIF 0.67
Short
HIIT
Time Crunch
HIIT
Full Effort VO2 Max Intervals
A 10/10 difficulty cycling workout aimed at boosting your VO2 max with six full effort two-minute intervals.
30 minIF 0.82
VO2 Max
HIIT
Intervals
+4 more
HIIT
Get Pumped With Grace | 30 Min HIIT Bike Workout
A 30-minute high-intensity workout featuring high RPM intervals, led by instructor Grace Burt.
30 minIF 1.00
HIIT
Intervals
High RPM
+2 more
HIIT
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.
30 minIF 0.64
HIIT
Max Effort
Drop Offs
+3 more
HIIT
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!
30 minIF 0.60
HIIT
Indoor Cycling
Time Crunched
+3 more
HIIT
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.
30 minIF 0.57
HIIT
VO2 Max
30 minute
+4 more
HIIT
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.
30 minIF 0.73
HIIT
Intervals
High Cadence
+3 more
HIIT
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.
30 minIF 0.74
HIIT
Intervals
Unpredictable
+3 more
HIIT
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.
30 minIF 0.50
HIIT
Intervals
Variable
+4 more
Interval
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!
30 minIF 0.52
GCN
indoor cycling
interval
+3 more
HIIT
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.
30 minIF 0.56
HIIT
Seated Surges
Acceleration
+4 more
HIIT
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.
30 minIF 0.81
HIIT
Sprint
VO2 Max
+4 more
HIIT
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.
30 minIF 0.61
HIIT
FTP
Time Trial
+3 more
HIIT
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.
30 minIF 0.54
HIIT
Indoor Cycling
Tempo
+4 more
HIIT
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.
30 minIF 0.72
HIIT
Pyramid
Intervals
+3 more
HIIT
The Hurt Locker
A brutal 30-minute HIIT session featuring a warm-up followed by 6 max efforts with short recovery breaks.
30 minIF 0.50
HIIT
Max Effort
Intervals
+3 more
Interval
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.
30 minIF 0.71
Under Over
HIIT
Power
+3 more
HIIT
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.
30 minIF 0.48
VO2 MAX
HIIT
Threshold
+3 more
HIIT
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.
30 minIF 0.76
VO2 Max
HIIT
Race Simulation
+3 more
HIIT
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.
31 minIF 0.44
HIIT
Sprints
Power
+3 more
HIIT
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!
31 minIF 0.54
HIIT
Sprints
Climbing
+3 more
HIIT
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.
31 minIF 0.90
HIIT
Ramp
Sprint
+3 more
HIIT
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.
31 minIF 0.83
Ramp
Sprint
HIIT
+4 more
HIIT
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.
31 minIF 0.86
Sprint
Ramp
Short
+2 more
HIIT
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.
31 minIF 0.83
Sprint
Ramp
HIIT
+3 more
HIIT
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.
33 minIF 0.79
sprint
HIIT
power
+3 more
HIIT
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.
33 minIF 0.68
Sprint
HIIT
Power
+3 more
HIIT
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.
35 minIF 0.52
Threshold
HIIT
Interval
+3 more
HIIT
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!
35 minIF 0.54
HIIT
Race Simulation
Sprint
+4 more
FastFitness
Fast Fitness Microbursts 25m
Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.
35 minIF 0.54
Microbursts
Time-crunched
HIIT
HIIT
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.
35 minIF 0.92
Hill Climb
HIIT
Intervals
+3 more
HIIT
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.
35 minIF 0.60
Over Under
Threshold
HIIT
+4 more
HIIT
HIIT Blaster 1: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 10: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 2: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 3: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 4: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 5: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
HIIT
HIIT Blaster 6: Micro-bursts
High intensity interval training focusing on Micro-bursts.
36 minIF 0.52
HIIT
Anaerobic
Micro-bursts
HIIT
HIIT Blaster 7: Pyramid
High intensity interval training focusing on Pyramid.
36 minIF 0.52
HIIT
Anaerobic
Pyramid
HIIT
HIIT Blaster 8: VO2 Max
High intensity interval training focusing on VO2 Max.
36 minIF 0.52
HIIT
Anaerobic
VO2 Max
HIIT
HIIT Blaster 9: Tabata
High intensity interval training focusing on Tabata.
36 minIF 0.52
HIIT
Anaerobic
Tabata
FastFitness
Fast Fitness Microbursts 30m
Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.
39 minIF 0.54
Microbursts
Time-crunched
HIIT
40 to 70 minutes
47 sessionsHIIT
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.
40 minIF 0.61
HIIT
Intervals
Indoor Training
+3 more
Interval
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!
40 minIF 0.75
Aerobic
Sprint
Threshold
+3 more
Interval
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!
40 minIF 0.67
Aerobic
Sprints
Threshold
+3 more
HIIT
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!
40 minIF 0.83
HIIT
Threshold
Tempo
+4 more
HIIT
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.
40 minIF 0.82
HIIT
Climbing
Ramp
+3 more
HIIT
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.
40 minIF 0.57
HIIT
VO2 Max
Indoor Cycling
+3 more
HIIT
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.
40 minIF 0.78
HIIT
Cadence
Standing
+3 more
HIIT
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.
40 minIF 0.53
HIIT
Cobbles
GCN
+3 more
FastFitness
Fast Fitness 12 - 40m
Quick workout to get the blood flowing and burn some calories.
40 minIF 0.73
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 15 - 40m
Quick workout to get the blood flowing and burn some calories.
40 minIF 0.73
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 18 - 40m
Quick workout to get the blood flowing and burn some calories.
40 minIF 0.73
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 3 - 40m
Quick workout to get the blood flowing and burn some calories.
40 minIF 0.72
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 6 - 40m
Quick workout to get the blood flowing and burn some calories.
40 minIF 0.72
Short
HIIT
Time Crunch
FastFitness
Fast Fitness 9 - 40m
Quick workout to get the blood flowing and burn some calories.
40 minIF 0.72
Short
HIIT
Time Crunch
FastFitness
Fast Fitness VO2 Pyramid
Compact VO2 pyramid using 1–3 minute steps, following modern polarized training guidelines.
40 minIF 0.64
VO2 Max
Pyramid
HIIT
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!
40 minIF 0.50
HIIT
indoor cycling
gcn
+3 more
HIIT
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.
40 minIF 0.55
HIIT
Intervals
Max Effort
+4 more
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.
40 minIF 0.62
HIIT
High Cadence
Sweet Spot
+3 more
HIIT
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.
43 minIF 0.50
Ramping
Intervals
Hard Efforts
+3 more
HIIT
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.
43 minIF 0.50
Ramping Efforts
HIIT
Intervals
+3 more
FastFitness
Fast Fitness Microbursts 35m
Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.
43 minIF 0.54
Microbursts
Time-crunched
HIIT
Interval
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!
45 minIF 0.58
HIIT
Aerobic
High Intensity
+3 more
Interval
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.
45 minIF 0.75
Ramp
Threshold
Sprints
+3 more
HIIT
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.
45 minIF 0.58
Intervals
Aerobic
Threshold
+3 more
Interval
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!
45 minIF 0.50
GCN
Un-paced
HIIT
+3 more
HIIT
Rolling With The Hills
Simulate climbing in a race scenario with this 45-minute HIIT session where efforts ramp up over the climbs.
45 minIF 0.57
HIIT
Hills
Climbing
+3 more
HIIT
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!
46 minIF 0.77
HIIT
Threshold
Sprint
+4 more
FastFitness
Fast Fitness Microbursts 40m
Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.
47 minIF 0.54
Microbursts
Time-crunched
HIIT
HIIT
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.
49 minIF 0.65
HIIT
Interval
Endurance
+3 more
Interval
VO2 Classic 4x3
4x3min VO2 intervals at 110–115% FTP with equal rest.
49 minIF 0.61
vo2
hiit
intervals
Interval
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.
50 minIF 0.55
Sprint
Lead Out
Power
+5 more
Interval
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.
50 minIF 0.55
Sprint
Lead Out
Power
+4 more
HIIT
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.
50 minIF 0.54
HIIT
GCN
Ramp
+4 more
Interval
Rønnestad 30/15s (2 Sets)
2×13 of 30/15s (Bent Rønnestad style) with 3:00 set rests.
51 minIF 0.56
vo2
30/15
hiit
FastFitness
Fast Fitness Microbursts 45m
Time-crunched microburst workout using 30–30 style efforts aligned with sprint/VO2 science.
51 minIF 0.54
Microbursts
Time-crunched
HIIT
Interval
VO2 Classic 5x3
5x3min VO2 intervals at 110–115% FTP with equal rest.
55 minIF 0.61
vo2
hiit
intervals
HIIT
VO2 Max Blaster
High intensity intervals to boost your top end power. 5x3 minutes at 115% FTP.
55 minIF 0.55
VO2 Max
HIIT
Interval
Hard Starts 4x4
4×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.
57 minIF 0.62
vo2
hard start
hiit
Interval
VO2 Classic 4x4
4x4min VO2 intervals at 110–115% FTP with equal rest.
57 minIF 0.62
vo2
hiit
intervals
HIIT
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.
59 minIF 0.92
Reverse Pyramid
FTP
HIIT
+4 more
HIIT
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.
60 minIF 0.64
reverse intervals
hiit
race winning
+4 more
HIIT
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.
60 minIF 0.65
HIIT
Endurance
Fatigue Resistance
+3 more
Interval
Rønnestad 30/15s (3 Sets)
3×13 of 30/15s (Bent Rønnestad style) with 3:00 set rests.
63 minIF 0.56
vo2
30/15
hiit
Interval
Hard Starts 5x4
5×4:00 hard-start VO2 intervals (30s @ 140% then 3:30 @ 105%) with equal rest.
65 minIF 0.62
vo2
hard start
hiit
Interval
VO2 Classic 4x5
4x5min VO2 intervals at 110–115% FTP with equal rest.
65 minIF 0.63
vo2
hiit
intervals
Interval
VO2 Classic 5x4
5x4min VO2 intervals at 110–115% FTP with equal rest.
65 minIF 0.62
vo2
hiit
intervals
Interval
Rønnestad 30/15s (3 Sets +1 rep)
3×14 of 30/15s (Bent Rønnestad style) with 3:00 set rests.
66 minIF 0.56
vo2
30/15
hiit
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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.
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