Ultimate HIIT Session: 6 rounds of 30/15s (120%)

• Cycling
• 1h 38mTime
• 113Stress
• 0.83Intensity
• 61Popularity

About this workout

This intense HIIT session with 30/15 intervals at 120% FTP will push your limits and boost your VO2 max, giving you the edge for those race kicks and breakaways. Perfect for cyclists looking to pack in high-intensity work efficiently, it’s a savage way to elevate your performance in a time-crunched workout.

Workout structure

• 5 min @ 50% (50w)
• 3 min @ 60% (60w)
• 3 min @ 65% (65w)
• 2 min @ 70% (70w)
• 2 min @ 75% (75w)
• 1 min @ 80% (80w)
• 1 min @ 85% (85w)
• 1 min @ 90% (90w)
• 1 min @ 95% (95w)
• 30 sec @ 100% (100w)
• 2X
  • 1 min @ 30% (30w)
  • 30 sec @ 120% (120w)
• 4 min @ 30% (30w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 10 min @ 80-20% (80-20w)