Bike by Kim Campbell on Wed, 24 Jul 2024 01:07 pm
Short HIIT 30"/30" interval ride
Short interval HIIT is an effective means of enhancing your maximal oxygen uptake (VO2max) and performance. The workout uses short bouts of work above your pVO2max, with passive relief periods, to enable recruitment of your fast twitch muscles, as well as stimulation of maximal cardiac output.
- WU 16′
-
5 x 8 x 1′ of 30/30s
(3′ recovery between sets ) )-
30″ on (quality focus)
-
30″ off (just turning over legs)
-
- CD 11′
| Total duration | 1:00:33 | h:mm:ss |
| Moving duration | 1:00:32 | h:mm:ss |
| Distance | 29.29 | km |
| Overall speed | 29.03 | kph |
| Moving speed | 29.04 | kph |
| Overall average HR | 125 | bpm |
| Average power | 109 | W |
| Overall MP4 | 139 | W |
| Elevation Gain | 159 | metres |
| Elevation Loss | 176 | metres |
| Efficiency Factor | 1.11 | |
| Aerobic Decoupling | 11.22 | % |
| Total Work | 396 | kJ |
| Load (FTI) |
99
(99%)
|
|
| Your best effort was |
Maximum effort
|
mWR -6% |
| Indoors | Yes | |
| Best 20' power | 140 | W |
| Best 20' HR | 140 | bpm |
