Workouts / HIIT
HIIT
20 Minute Cycling HIIT Session
A short but sharp 20-minute session with 10-second max effort sprints to build power and fatigue resistance.
Duration20:00
TSS16
IF0.69
Blocks7
Time20:00
TSS16
IF0.69
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 60% · 12 minZ2 33% · 7 minZ6 7% · 1 min
Intervals
7 blocksZ1
Warm-upEasy spin warm up
3:0055%Repeat 4×
Z6
IntervalMax sprint (10/10)
0:10150%Z2
RecoveryEasy spin (4/10)
0:5075%Z1
RecoveryEasy spin recovery (1/10)
3:0045%Repeat 4×
Z6
IntervalMax sprint (10/10)
0:10150%Z2
RecoveryEasy spin (4/10)
0:5075%Z1
Cool-downEasy cool down (1/10)
6:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintShortFatigue ResistancevideoGCN Training
More like this