GCN 30 min Intense High Tempo HIIT
- Cycling
- 28mTime
- 34Stress
- 0.84Intensity
- 185Popularity
About this workout
This gnarly VO2 max workout features three sets of 2×30 seconds at 105% FTP, pushing your limits and building the aerobic ceiling needed for when the road pitches up. Perfect for those looking to squeeze in high-intensity training with a time-efficient approach, it’s a solid addition to your weekly regimen.
Workout structure
- 1:10 min @ 50-60% (50-60w)
- 50 sec @ 50-60% (50-60w)
- 20 sec @ 50-60% (50-60w)
- 40 sec @ 70-80% (70-80w)
- 45 sec @ 50-60% (50-60w)
- 27 sec @ 95-105% (95-105w)
- 42 sec @ 50-60% (50-60w)
- 29 sec @ 95-105% (95-105w)
- 33 sec @ 50-60% (50-60w)
- 48 sec @ 95-105% (95-105w)
- 52 sec @ 50-60% (50-60w)
- 33 sec @ 105-115% (105-115w)
- 32 sec @ 50-60% (50-60w)
- 1:3 min @ 105-115% (105-115w)
- 44 sec @ 50-60% (50-60w)
- 2X
- 15 sec @ 115-125% (115-125w)
- 32 sec @ 50-60% (50-60w)
- 30 sec @ 115-125% (115-125w)
- 50 sec @ 50-60% (50-60w)
- 28 sec @ 105-115% (105-115w)
- 30 sec @ 50-60% (50-60w)
- 1:3 min @ 105-115% (105-115w)
- 1:23 min @ 50-60% (50-60w)
- 2X
- 30 sec @ 105-115% (105-115w)
- 1 min @ 50-60% (50-60w)
- 2X
- 32 sec @ 105-115% (105-115w)
- 32 sec @ 50-60% (50-60w)
- 2X
- 32 sec @ 105-115% (105-115w)
- 55 sec @ 50-60% (50-60w)
- 43 sec @ 115-125% (115-125w)
- 42 sec @ 50-60% (50-60w)
- 41 sec @ 115-125% (115-125w)
- 3:25 min @ 40-50% (40-50w)