HIIT 30/30 1202

• Cycling
• 59mTime
• 54Stress
• 0.74Intensity
• 217Popularity

About this workout

This savage HIIT workout targets your VO2 max with 20 intense 30-second efforts at 110% FTP, perfect for building the raw power needed for explosive race kicks or breakaways. It's a time-efficient way to push your aerobic ceiling while keeping your recovery manageable between efforts.

Workout structure

• 5 min @ 50% (50w)
• 2X
  • 30 sec @ 100% (100w)
  • 1 min @ 50% (50w)
• 30 sec @ 100% (100w)
• 5 min @ 50% (50w)
• 6X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 2X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 6X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 2X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)
• 8X
  • 30 sec @ 110% (110w)
  • 30 sec @ 50% (50w)
• 2X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 10 min @ 50% (50w)