50m HIIT Session: 3 rounds 30/15s (120%)

• Cycling
• 50mTime
• 56Stress
• 0.82Intensity
• 1,142Popularity

About this workout

This 50-minute HIIT session features three rounds of 30-second efforts at 120% FTP, pushing your VO2 max to the limit and enhancing your aerobic ceiling for those tough climbs or sprint finishes. Perfect for building the endurance needed in critical race moments or to keep pace on intense group rides.

Workout structure

• 12 min @ 40-65% (40-65w)
• 4:30 min @ 65% (65w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 5 min @ 40% (40w)