Anaerobic

GCN - HIIT Indoor 30 Minute Intervals

  • Cycling
  • 30mTime
  • 50Stress
  • 1.00Intensity
  • 371Popularity

About this workout

This brutal HIIT workout features Billat intervals that push your limits with intense 30-second efforts at 190% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for sharpening your kick for closing gaps during races or group rides, this session will leave you gasping for breath and ready for more.

Eoghlear

Workout structure

  • Warm-Up 5 min @ 50-64% (50-64w) 80 rpm
  • Active 30 sec @ 190% (190w) 100 rpm
  • Active 3 min @ 45% (45w) 70 rpm
  • 2X
    • Active 30 sec @ 190% (190w) 100 rpm
    • Rest 2:30 min @ 45% (45w) 70 rpm
  • 2X
    • Active 30 sec @ 190% (190w) 100 rpm
    • Rest 2 min @ 45% (45w) 70 rpm
  • 2X
    • Active 30 sec @ 190% (190w) 100 rpm
    • Rest 1:30 min @ 45% (45w) 70 rpm
  • Active 30 sec @ 190% (190w) 100 rpm
  • Cooldown 6 min @ 55% (55w) 80 rpm