20 Minute Cycling HIIT Session

HIIT

22m 40s

IF 0.44

A short but sharp 20-minute session with 10-second max effort sprints to build power and fatigue resistance.

Duration

22m 40s

Blocks

Intensity

0.44

Workout analysis

Session profile and interval structure.

warmup · 50%3 min

Repeat 4 times

active · 150%30s

recovery · 45%50s

recovery · 30%3 min

Repeat 4 times

active · 150%30s

recovery · 45%50s

cooldown · 30%6 min

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, Short, Fatigue Resistance, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.