Tempo

HIIT 30min Ramp Session + 10min Sweetspot

  • Cycling
  • 45mTime
  • 53Stress
  • 0.84Intensity
  • 156Popularity

About this workout

This 30-minute HIIT ramp session, topped off with 10 minutes at sweet spot intensity, is a perfect blend of high-intensity intervals and sustained efforts to boost your anaerobic capacity and endurance. Ideal for improving your performance in group rides and time trials, this workout will help you build the kick needed to close gaps and maintain power when the road gets tough.

Rxheard

Workout structure

  • 5 min @ 50-85% (50-85w)
  • 1 min @ 50% (50w)
  • 15 sec @ 120% (120w)
  • 5 min @ 80-95% (80-95w)
  • 3X
    • 15 sec @ 120% (120w)
    • 5 min @ 80-95% (80-95w)
  • 3 min @ 60-50% (60-50w)
  • 10 min @ 90% (90w)
  • 5 min @ 70-50% (70-50w)