HIIT 30min + 15min tempo

• Cycling
• 55mTime
• 64Stress
• 0.84Intensity
• 55Popularity

About this workout

This workout packs a punch with a main set of three hard 3-minute intervals at 90% FTP, pushing your VO2 max capacity, followed by a steady 15-minute tempo segment. Perfect for enhancing your anaerobic power and building endurance, it's an ideal session for race-day kicks or intense group ride efforts.

Workout structure

• 2 min @ 50% (50w)
• 2 min @ 70% (70w)
• 2 min @ 91% (91w)
• 2 min @ 40% (40w)
• 3X
  • 3 min @ 90% (90w)
  • 30 sec @ 120% (120w)
  • 30 sec @ 75% (75w)
  • 1 min @ 50% (50w)
• 6X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 5 min @ 75-80% (75-80w)
• 3 min @ 85-95% (85-95w)
• 11 min @ 95-85% (95-85w)
• 5 min @ 60-40% (60-40w)