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MTB - HIIT Workout

Duration: 1:00:15
  • AVG: 72 %FTP
  • MIN: 55 %FTP
  • MAX: 150 %FTP
Author:
ROUVY
Sharing level: Public workout
2
Difficulty
0
TSS
0
IF
120
90
60
30
0
time
%FTP

Description of workout

Another HIIT workout that focuses on skills specific to an XCO race. In this workout, we will develop the respiratory system and tolerance to higher lactate levels. Breathe regularly and deeply. Maintain a usual cadence between 80 and 100 rpm.

Key points
Breathing
Stable position

Warm-up (15 min)
15 minutes of easy pedaling with two 15seconds sprints in the middle. Keep a higher cadence than usual (100 - 110 rpm).

Main part - HIIT sessions
The main part consists of two sets of VO2 max intervals. During intervals, stay in the saddle with the usual cadence (90 - 100), and after that, in the recovery period, pedal easily and breathe well. In the second series, intensive starts of the interval and subsequent overcoming of the dead point await you. This is another method to improve the functions of the respiratory system.

Cool down (17 min)
Easy ride at 90 - 100 rpm for better recovery.

Author: Mgr. Jakub Kadlec

Workout instructions

Time from start Show time Text
0:00:10 0:00:06 Welcome to another workout in this plan.
0:01:00 0:00:08 This will be another HIIT workout so you should know how it works.
0:02:00 0:00:06 But this HIIT will be a bit different.
0:02:10 0:00:08 The first thing you'll do is warm up as usual, just at a slightly higher cadence (100-110 rpm)
0:02:30 0:00:06 "HIIT" stands for High Intensity Interval Training.
0:03:00 0:00:08 So it's a very physically demanding type of training.
0:04:00 0:00:08 This workout will focus on the skills that are specific to an XCO race.
0:05:00 0:00:09 This is training to develop the respiratory system and tolerance for higher levels of lactate.
0:06:00 0:00:08 There will be two 15 second sprints in the middle of your warm-up.
0:06:45 0:00:07 The first sprint is coming up in a minute. Go for it!
0:08:30 0:00:06 The first one is done, get ready for the next one!
0:09:00 0:00:05 GO! GO! GO!
0:09:30 0:00:12 That was it. Nothing extremely difficult, but great for warming up your muscles and increasing your breathing rate.
0:10:30 0:00:08 Once you have completed your warm-up, the main part of the session will come.
0:12:00 0:00:07 The main part consists of two sets of VO2 max intervals.
0:13:00 0:00:12 During the intervals, stay in the saddle at your usual cadence (90-100) and then, during the recovery phase, pedal easily and breathe deeply.
0:14:00 0:00:08 In the second series, you can expect an intensive start to the interval.
0:15:30 0:00:07 Get ready for an all-out effort in less than a minute!
0:16:15 0:00:05 GO! GO! GO!
0:17:30 0:00:08 That was a tough minute, catch your breath and get ready for another interval!
0:18:40 0:00:05 Keep going!
0:19:30 0:00:06 You are halfway there!
0:20:00 0:00:07 Try to breathe well, even if you are out of breath.
0:20:30 0:00:05 Push harder!
0:22:09 0:00:06 Last interval in 5...4...3...2...1...
0:24:20 0:00:05 The first part is done!
0:25:00 0:00:05 You handled it like a pro!
0:26:00 0:00:06 The second part is waiting for you!
0:26:30 0:00:06 But first, let's talk about breathing properly.
0:27:30 0:00:10 When breathing properly, air intake should not stop at the lungs.
0:27:40 0:00:10 Your breathing should be deeper, all the way to your diaphragm.
0:27:50 0:00:09 This is called diaphragmatic breathing - something you can practice.
0:28:10 0:00:15 It is also good to know that it is not realistic to breathe only through the nose when riding at maximum power. You can breathe through the mouth too!
0:29:00 0:00:05 Now let's get to work!
0:29:15 0:00:05 Sprint!
0:30:00 0:00:07 Sprint completed, now maintain at 115% of your FTP.
0:30:50 0:00:05 Only a few seconds to go!
0:31:30 0:00:05 I bet that was quite painful.
0:31:50 0:00:06 But you managed it well once again!
0:32:45 0:00:05 30 seconds to the next sprint!
0:33:50 0:00:05 Amazing!
0:34:30 0:00:07 Keep pedalling. The hard part is not over yet!
0:35:30 0:00:07 Catch your breath and remember to drink.
0:36:50 0:00:07 You are halfway there. Get ready for another interval!
0:38:00 0:00:06 That was very well done!
0:38:15 0:00:06 Keep it up! The last minute is left to do.
0:40:30 0:00:05 The final stretch is coming!
0:41:15 0:00:05 GO! GO! GO!
0:42:30 0:00:05 Don't quit now!
0:44:00 0:00:06 Congratulations! You did an excellent job.
0:46:00 0:00:10 It's time to cool down. This will help bring your heart rate back to normal and speed up your recovery.
0:49:00 0:00:08 Recovery is just as important as the workout itself.
0:53:40 0:00:09 Cold water also helps muscles recover quicker
0:53:50 0:00:09 Cold water helps muscles recover better.
1:00:00 0:00:06 Hope to see you back again!

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