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HIIT30/15 for Puncheur Profile

5min from 35 to 75% FTP
3x 30sec @ 100% FTP,
30sec @ 50% FTP
2min @ 40% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
13x 30sec @ 132% FTP,
15sec @ 52% FTP
3min @ 50% FTP
1min @ 40% FTP
5min from 40 to 25% FTP
Workout overview

Duration: 1h 7m

Stress points: 102

Zone distribution

Z1: 38m

Z2: 2m

Z3: -

Z4: 2m

Z5: -

Z6: 26m

56%
3%
0%
2%
0%
39%

Author: octaperformance

Four sets of 30/15 intermittent intervals to extend time at VO2max and to boost your overall fitness. Interval intensity was calibrated for an puncheur. For more granular power profiles and weight dependency and additional workouts see www.octaperformance.com.

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Individual Power Profile Dependent Workouts » Puncheur

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