Workouts» Less than 30 minutes to burn »

Sevens

5min @ 85rpm, from 25 to 75% FTP
7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min @ 85rpm, 40% FTP
7x 30sec @ 110rpm, 120% FTP,
1min @ 85rpm, 65% FTP
2min from 50 to 25% FTP
Workout overview

Duration: 30m

Stress points: 34

Zone distribution

Z1: 8m

Z2: 16m

Z3: -

Z4: -

Z5: -

Z6: 7m

25%
52%
0%
0%
0%
23%

In this classic HIIT-style workout, we'll do 2 sets of 7, 30sec hard intervals, with 30sec of rest between.

✓ Available in Zwift More workouts like this

Back to top

All workouts in 

Less than 30 minutes to burn

  • 2 by 2

    30m | 42 SP

    View >

  • 3-2-1

    1.8 km | 43 SP

    View >

  • At/Overs

    20m | 29 SP

    View >

  • Broken Tempo

    1.7 km | 38 SP

    View >

  • Down and Up the Ladder

    1.8 km | 40 SP

    View >

  • Emily's Short Mix

    30m | 44 SP

    View >

  • Expand

    30m | 33 SP

    View >

  • Hill + Tempo #1

    1.2 km | 22 SP

    View >

  • Hill + Tempo #2

    1.8 km | 32 SP

    View >

  • Inspire

    1.8 km | 48 SP

    View >

  • Jon's Short Mix

    30m | 45 SP

    View >

  • Knife-edge

    20m | 29 SP

    View >

  • Lactate Shuttle Short

    30m | 43 SP

    View >

  • Ladder Intervals

    1.8 km | 40 SP

    View >

  • Lavendar Unicorn

    30m | 39 SP

    View >

  • Miracle

    20m | 23 SP

    View >

  • Over/Unders #1

    1.8 km | 44 SP

    View >

  • Over/Unders #2

    1.8 km | 45 SP

    View >

  • Over/Unders #3

    1.8 km | 46 SP

    View >

  • Pyramid Strides 1

    1.6 km | 36 SP

    View >

  • Pyramid Strides 2

    1.7 km | 41 SP

    View >

  • Sevens

    30m | 34 SP

    View >

  • Tempo Run

    1.7 km | 38 SP

    View >

  • Tempo Run with Surges

    1.8 km | 44 SP

    View >

  • The 30/40 Remixed #1

    1.2 km | 24 SP

    View >

  • The 30/40 Remixed #2

    1.5 km | 31 SP

    View >

  • The 30/40 Remixed #3

    1.8 km | 39 SP

    View >

  • Through The Hills #1

    1.2 km | 20 SP

    View >

  • Through The Hills #2

    1.8 km | 31 SP

    View >

  • Vault

    20m | 26 SP

    View >

  • Wave Rider

    30m | 39 SP

    View >

Similar workouts

  • Sevens | 5/5-5/11

    30m | 34 SP

    View >

  • Sevens

    30m | 34 SP

    View >

  • HIIT The Tonniau

    34m | 40 SP

    View >

  • 3. Rolling Hills #2

    1h 4m | 91 SP

    View >

  • 4. New York Grand Central Circuit

    54m | 75 SP

    View >

  • 4. New York Grand Central Circuit

    54m | 75 SP

    View >

  • Vo2 Progression #1

    1h 28m | 86 SP

    View >

  • Random lengths

    1h 10m | 104 SP

    View >

  • Random attacks

    1h 2m | 91 SP

    View >

  • Crit Sprint

    59m | 127 SP

    View >

  • Sprints

    59m | 127 SP

    View >

  • Vo2 Progression #2

    1h 30m | 89 SP

    View >