HIIT Session: 3 rounds of 30/15s Z5/Z2

• Cycling
• 55mTime
• 66Stress
• 0.85Intensity
• 25Popularity

About this workout

This brutal HIIT session features 3 rounds of 30 seconds at 120% FTP followed by 15 seconds of recovery, pushing your VO2 max while building explosive power for those race kicks. Perfect for cyclists looking to boost their top-end capacity in a time-efficient workout that fits into your weekly routine.

Workout structure

• 10 min @ 40-65% (40-65w)
• 5 min @ 60% (60w)
• 9X
  • 30 sec @ 120% (120w)
  • 15 sec @ 71% (71w)
• 30 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 9X
  • 30 sec @ 120% (120w)
  • 15 sec @ 71% (71w)
• 30 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 9X
  • 30 sec @ 120% (120w)
  • 15 sec @ 71% (71w)
• 30 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 11:30 min @ 40% (40w)