Indoor HIIT
Two sessions.On the Kickr.
40-minute neuromuscular sprints or 30-minute Z1–2 / Z3 resistance blocks. Target watts, cadence, and heart-rate zones on a Wahoo Kickr Core v2.
40 min · 6 sets40:00
Sprint 40
30s all-out / 4 min recovery. Neuromuscular hits on the Kickr, then sit in Z1.
84–340 W6 setsERG
30 min · 5 sets30:00
Tempo 30
3 min Z1–2 / 3 min Z3. Low then high resistance, five times through.
110–160 W5 setsERG
Today
0 min
0 kcal
This week
0 min
0 rides
HR max
165
200 − 35
From your FTP
Endurance
110 W
85 rpm
Tempo
160 W
95 rpm
All-out
340 W
110 rpm
Recover
84 W
80 rpm