30 Minute Short Sharp Efforts

HIIT

31 min

IF 0.86

This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

31 min

Blocks

Intensity

0.86

Workout analysis

Session profile and interval structure.

rampUp · 50% → 120%5 min

5 Minute Warm up Ramp (1/10 - 9/10)

recovery · 50%1 min

1 Min Easy (1/10)

Repeat 4 times

rampUp · 100% → 120%5 min

5 Min Ramp (7-9/10)

active · 150%30s

15s Sprint (10/10)

cooldown · 50%3 min

3 Minute Cool down

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 Sprint, Ramp, Short, video, GCN Training.

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