Ultimate HIIT Session: 3 rounds of 30/15s (120% Jan

• Cycling
• 56mTime
• 72Stress
• 0.88Intensity
• 20Popularity

About this workout

This intense HIIT session features 3 rounds of 30/15s, pushing your limits with short bursts at 120% FTP to elevate your VO2 max and develop your aerobic ceiling. Perfect for adding punch to your group ride performance or prepping for those crucial race kicks, it's a powerhouse workout for serious cyclists.

Workout structure

• 5 min @ 50-65% (50-65w)
• 2 min @ 65-90% (65-90w)
• 30 sec @ 120% (120w)
• 8X
  • 1 min @ 50% (50w)
  • 1 min @ 120% (120w)
• 3 min @ 60% (60w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 9X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 5 min @ 50% (50w)