HIIT 10x 30/15s 115%

• Cycling
• 53mTime
• 67Stress
• 0.87Intensity
• 50Popularity

About this workout

This savage HIIT workout features 3 sets of 10 x 30 seconds at 115% FTP with brief 15-second recoveries, pushing your limits for top-end power and aerobic capacity. Perfect for boosting your performance in hard group ride efforts or competitive sprints, it’s an essential addition to any serious cyclist's training regimen.

Workout structure

• 10 min @ 46-66% (46-66w)
• 30 sec @ 80% (80w)
• 30 sec @ 66% (66w)
• 30 sec @ 91% (91w)
• 30 sec @ 66% (66w)
• 30 sec @ 109% (109w)
• 30 sec @ 66% (66w)
• 30 sec @ 125% (125w)
• 2 min @ 50% (50w)
• 10X
  • 30 sec @ 115% (115w)
  • 15 sec @ 73% (73w)
• 5 min @ 64% (64w)
• 10X
  • 30 sec @ 115% (115w)
  • 15 sec @ 73% (73w)
• 5 min @ 64% (64w)
• 10X
  • 30 sec @ 115% (115w)
  • 15 sec @ 73% (73w)
• 5 min @ 64% (64w)