Workouts / HIIT
HIIT
Nasty Pasty Sprint Session
A 17-minute high-intensity interval workout featuring 18 rounds of 10-second sprints followed by 20 seconds of recovery.
Duration17:00
TSS20
IF0.84
Blocks8
Time17:00
TSS20
IF0.84
Profile
Targets in % FTP
100%50%0%
0:008:3017:00
Z1 65% · 11 minZ2 6% · 1 minZ4 6% · 1 minZ5 6% · 1 minZ6 18% · 3 min
Intervals
8 blocksZ1
Warm-up
2:0055%Z2
Warm-up
1:0075%Z4
Warm-up
1:00100%Z5
Warm-up
1:00110%Z1
Recovery
1:0045%Repeat 18×
Z6
Interval
0:10150%Z1
Recovery
0:2045%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintIntervalsvideoGCN Training
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