30mins HIIT - GCN Training

• Cycling
• 30mTime
• 35Stress
• 0.84Intensity
• 5,739Popularity

About this workout

This high-intensity interval session designed by GCN pushes your limits with 45-second efforts at 120% FTP, perfect for boosting your VO2 max and enhancing your capacity for when the road kicks up. It's an excellent workout for developing the punch needed in race kicks or during intense group ride surges.

Workout structure

• 5 min @ 50% (50w)
• 3X
  • 15 sec @ 120% (120w)
  • 45 sec @ 50% (50w)
• 2X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 5 min @ 75% (75w)
• 3X
  • 45 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 5 min @ 75% (75w)
• 2X
  • 1 min @ 120% (120w)
  • 30 sec @ 50% (50w)
• 3:30 min @ 75% (75w)