Workouts / HIIT
HIIT
20min Cardio | Lose Weight Fast
A short sharp session focusing on working hard and changing pace, great for anyone short on time.
Duration21:00
TSS34
IF0.99
Blocks11
Time21:00
TSS34
IF0.99
Profile
Targets in % FTP
100%50%0%
0:0010:3021:00
Z1 19% · 4 minZ2 14% · 3 minZ4 38% · 8 minZ5 14% · 3 minZ6 14% · 3 min
Intervals
11 blocksZ2
Warm-upWarm up
3:0060%Z5
IntervalThreshold (8/10)
3:00110%Z1
RecoveryEasy (1/10)
0:3045%Repeat 2×
Z4
IntervalThreshold (7/10)
2:00100%Z6
IntervalSprint (10/10)
1:00150%Z4
IntervalThreshold (7/10)
2:00100%Z1
RecoveryEasy (1/10)
1:0045%Z6
IntervalFinal Sprint Max! (10/10)
0:30150%Z1
RecoveryEasy (1/10)
0:3045%Z6
IntervalFinal Sprint Max! (10/10)
0:30150%Z1
Cool-downEasy cool down
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
CardioShort SessionPace ChangesWeight LossvideoGCN Training
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