GCN 30 min High Cadence HIIT Indoor Cycling Cardio Workout | Lose Weight Fast

• Cycling
• 30mTime
• 44Stress
• 0.94Intensity
• 190Popularity

About this workout

This gnarly 30-minute workout features high-intensity intervals of 3 × 45 seconds at 135% FTP, pushing your anaerobic limits while enhancing your sprinting power and lactate tolerance. Perfect for those looking to sharpen their kick for closing gaps during group rides or race finishes, this session will leave you gasping but ready for more.

Workout structure

• 5:3 min @ 50-90% (50-90w)
• 3X
  • 15 sec @ 180-200% (180-200w)
  • 45 sec @ 30-40% (30-40w)
• 2X
  • 30 sec @ 150-170% (150-170w)
  • 30 sec @ 30-40% (30-40w)
• 30 sec @ 150-170% (150-170w)
• 5 min @ 50-60% (50-60w)
• 3X
  • 45 sec @ 135-155% (135-155w)
  • 15 sec @ 30-40% (30-40w)
• 5 min @ 50-60% (50-60w)
• 2X
  • 1 min @ 135-145% (135-145w)
  • 30 sec @ 30-40% (30-40w)
• 3:30 min @ 50-60% (50-60w)