I do a least 2 HIIT workouts per week. The workout below is a structured warmup and then 3 sets of 8x(30”on 1’off) with rest between sets and then recovery ride. I did this on my TT bike on the road (flat) but sometimes I do it on the road bike but always in the drops. One set is not enough to generate results/adaptation. One may only be able to do one set but that is another matter. Picking the right power level for the on segment is important. Too much and it is impossible to finish and not enough and it is not functional. I also do 1’on 2’ off in the same format and 30”on 30”off but that is 10 reps and 6 sets with rest between sets.
