HIIT 30/15s

• Cycling
• 58mTime
• 63Stress
• 0.81Intensity
• 337Popularity

About this workout

This HIIT workout features 37 intervals of gnarly 30-second efforts at 120% FTP, interspersed with short 15-second recoveries that will push your VO2 max to new heights. Perfect for boosting your capacity when the road kicks up or in race situations where you need that explosive power to respond to breaks.

Workout structure

• 5 min @ 40% (40w)
• 3X
  • 30 sec @ 120% (120w)
  • 2 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 4 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 8 min @ 40% (40w)