HIIT programme structure
| Exercise phase | Exercise duration | Exercise intensity | Pedalling frequency |
| Warm-up | 3 min | 20 W | 40–80 rpm |
| Interval training (14 intervals) | 21 min | Work interval intensity | |
| 30 s at 60% SRT WRpeak | 60–100 rpm | ||
| Rest interval intensity | |||
| 60 s at 20 W | 40–60 rpm | ||
| Cool-down | 1 min* | 20 W | 40–80 rpm |
*A longer cool-down phase is possible when preferred.
HIIT, high-intensity interval training; SRT, steep ramp test; WRpeak, work rate at peak exercise.