Workouts / HIIT
HIIT
20 Minute Crit Sprints
A 20-minute high-intensity session focused on short, sharp sprint efforts to improve your top-end power.
Duration20:09
TSS33
IF0.99
Blocks14
Time20:09
TSS33
IF0.99
Profile
Targets in % FTP
100%50%0%
0:0010:0520:09
Z1 16% · 3 minZ2 30% · 6 minZ3 10% · 2 minZ4 15% · 3 minZ5 5% · 1 minZ6 25% · 5 min
Intervals
14 blocksZ2
Warm-up3/10 RPE
2:0065%Z3
Warm-up5/10 RPE
2:0085%Z6
Interval10/10 RPE Sprint
1:00150%Z1
Recovery1/10 RPE
0:3045%Z6
Interval10/10 RPE Sprint
1:00150%Z2
Recovery3/10 RPE
2:0065%Z4
Interval7/10 RPE
3:00100%Z6
Interval10/10 RPE Sprint
1:00150%Z1
Recovery1/10 RPE
0:3945%Z6
Interval10/10 RPE Sprint
1:00150%Z2
Recovery3/10 RPE
2:0065%Z5
Interval8/10 RPE
1:00110%Z6
Interval10/10 RPE Sprint
1:00150%Z1
Cool-down1/10 RPE
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprinthiitcritshortgcnvideoGCN Training
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