ULTIMATE 4X4 HIIT TRAINING – CYCLING WORKOUT

Originally made for myself to keep me on task and motivated. Hope it helps you, as well. There is royalty-free audio, but I recommend you put on your favourite hype music and go for it! The video/overlays: The upper right hand has some basic Wahoo app outputs. Heart rate is really the most important - for reference, my max HR is 190. The lower right hand has the work out time (which ticks up) and the time remaining in each effort/zone (which ticks down). The workout profile is on the bottom. The workout: The work out includes a standard ramping warm up with two short pushes to open the lungs and circulate the blood for the efforts ahead. There are four intervals to be completed as hard as possible without tailing off at the end of each. The science: The four-minute max effort is considered one of the best sessions for improving fitness on the bike. If your thinking about adding HIIT training into your workout, this is the one. Nerdy like me? Check out Dylan Johnson’s video “What are the Most Effective Intervals? HIIT Science” for a better explanation. PS - you don't need a power meter or smart trainer to improve fitness. Virtual power, heart rate, and even average speed on traditional trainers can be benchmarked. If you bury your intervals, you will improve.