Nasty Pasty Sprint Session

HIIT

26 min

IF 0.45

A 17-minute high-intensity interval workout featuring 18 rounds of 10-second sprints followed by 20 seconds of recovery.

Duration

26 min

Blocks

Intensity

0.45

Workout analysis

Session profile and interval structure.

warmup · 30%2 min

2 min @ 2/10

warmup · 40%1 min

1 min @ 4/10

warmup · 70%1 min

1 min @ 7/10

warmup · 80%1 min

1 min @ 8/10

warmup · 30%1 min

1 min @ 1/10

Repeat 18 times

active · 100%30s

10 sec @ 10/10

recovery · 30%30s

20 sec @ 1/10

cooldown · 30%2 min

2 min @ 1/10

Training purpose

High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.

Useful when you want sessions that match tags such as HIIT, Sprint, Intervals, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.