30 minute HIIT workout

(El Redso) #1

Hi there,

I was wondering if anyone could help me out with a 30 minute HIIT workout, that would be feasible to do 5 days a week ?


I found this one online, but its from a personal trainer website, not a cycling specialist - so I at least wanted to get it looked over by someone in the know.


Figured a 5 minute warm up and cool down then this 20 minute workout


I’m just trying to keep fitness up for mountain biking on the weekends, especially now the summer is coming and I will be spending more time on uplifts than pedalling !

There don’t seem to be any workouts under 45 minutes in the Workout mode, so think I will have to create one


Is there then a way to link this to wattage / FTP ??


New to all of this so any advise would be much appreciated


(Matt Robinson Westbury Wheelers) #2

I’m not a coach, but 5 interval sesions plus MTB at the weekend?


When are you going to recover?  

(El Redso) #3

Well i figured if its only 30 minutes a day and I’m riding uplift on the weekend it should’nt be too bad as I wouldnt really be pedalling too much, more upper body / core muscles

hopefully someone can shed some light on this ?

(C oach Paul Ozier) #4

Not knowing your background or abilities I am generalizing here.

Doing that workout 5 times a week is not going to do a whole lot on the MTB trails when you are climbing for 10+ minutes. That is a workout that maybe once or twice a week for a 3 week block. Include other days of easy zone 2 rides, maybe 1 day of longer FTP intervals…5 x 5 minutes at 100-105% of FTP, or 2 x 12 minutes at 95-100% of FTP. Variety of work intensities and duration will be much better. Recovery days are as critical as stellar workout days.