HIIT in cycling ranges from 30-second sprints to 8-minute threshold intervals. The common thread: intensity above 90% of HRmax or 100% of FTP. Research shows HIIT produces comparable VO2max improvements to steady-state training in less time, which is why time-crunched cyclists gravitate to it. The trap: doing 4-5 HIIT sessions per week without adequate low-intensity base leads to performance plateaus and fatigue. The polarised model limits HIIT to 20% of training time with the remaining 80% in zone 2.
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