HIIT 120% 30/15s*10*(reps3)
3 sets of 10 repeats of:
– 30s at 120%
– 15s at 40%
Brief 3 minute spins between sets.
- Author: red23
- Sport: bike
- Duration: 65 min
- Dominant zone: VO2Max
- Intensity: 0.8
- Created: 2021-12-25T11:21:07.123Z
- Updated: 2026-04-22T10:55:09.794Z
Structure
- 5 min @ 50% (50w)
- 3 min @ 60% (60w)
- 3 min @ 65% (65w)
- 2 min @ 70% (70w)
- 2 min @ 75% (75w)
- 1 min @ 80% (80w)
- 1 min @ 85% (85w)
- 1 min @ 90% (90w)
- 1 min @ 95% (95w)
- 30 sec @ 100% (100w)
- 2X
- 1 min @ 30% (30w)
- 30 sec @ 120% (120w)
- 4 min @ 30% (30w)
- 10X
- 30 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 3 min @ 40% (40w)
- 10X
- 30 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 3 min @ 40% (40w)
- 10X
- 30 sec @ 120% (120w)
- 15 sec @ 40% (40w)
- 10 min @ 80-20% (80-20w)