Ultimate HIIT Session: 3 rounds of russian steps , 2 rounds of tabata sets

• Cycling
• 1h 7mTime
• 60Stress
• 0.73Intensity
• 57Popularity

About this workout

This savage HIIT session features 9 intense intervals of 30 seconds at 113% FTP, ideal for developing your aerobic ceiling and pushing the limits of your endurance. Perfect for those looking to build raw power for race kicks and climbing efforts, this workout keeps your legs firing on all cylinders.

Workout structure

• Start easily 5 min @ 27% (27w) 70 rpm
• Warm up 5 min @ 65% (65w) 90 rpm
• Spin 3 min @ 83% (83w) 100 rpm
• Rest 1 min @ 27% (27w) 70 rpm
• Warm well 2 min @ 98% (98w)
• 1 min @ 27% (27w)
• Pump it 1 min @ 113% (113w)
• 2 min @ 27% (27w)
• 15 sec @ 113% (113w)
• 45 sec @ 27% (27w)
• 30 sec @ 113% (113w)
• 30 sec @ 27% (27w)
• 45 sec @ 113% (113w)
• 15 sec @ 27% (27w)
• 1 min @ 113% (113w)
• 2 min @ 27% (27w)
• 15 sec @ 113% (113w)
• 45 sec @ 27% (27w)
• 30 sec @ 113% (113w)
• 30 sec @ 27% (27w)
• 45 sec @ 113% (113w)
• 15 sec @ 27% (27w)
• 1 min @ 113% (113w)
• 2 min @ 27% (27w)
• 8X
  • 15 sec @ 113% (113w)
  • 30 sec @ 27% (27w)
• 15 sec @ 113% (113w)
• 3 min @ 27% (27w)
• 9X
  • 30 sec @ 113% (113w)
  • 15 sec @ 27% (27w)
• 30 sec @ 113% (113w)
• 3 min @ 27% (27w)
• 1 min @ 113% (113w)
• 15 sec @ 27% (27w)
• 45 sec @ 113% (113w)
• 15 sec @ 27% (27w)
• 30 sec @ 113% (113w)
• 30 sec @ 27% (27w)
• 15 sec @ 113% (113w)
• 2 min @ 27% (27w)
• 5 min @ 65% (65w)
• 5 min @ 27% (27w)