Ride at an all-out effort for 10 seconds straight followed by a light ride (below 40%) for 110seconds
5 Intervals = 10 min total
AHHPSL2 Spike Waves Cyclical HIIT: Bike (copy)
HIIT
Horizontal Loading
LLT
Stationary Bike
time
10s
intensity
100%
Rest
110s
time
10s
intensity
100%
Rest
110s
Enhances power and/or endurance in the sagittal plane.
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 10s h:m:s | 100% RPE | 110s (h:m:s) |
| 2 | 10s h:m:s | 100% RPE | 110s (h:m:s) |
| 3 | 10s h:m:s | 100% RPE | 110s (h:m:s) |
| 4 | 10s h:m:s | 100% RPE | 110s (h:m:s) |
| 5 | 10s h:m:s | 100% RPE | 110s (h:m:s) |