Workouts / HIIT
HIIT
20 Minute HIIT Leg Buster!
A great short session for getting some seriously tough sprint intervals in when you’re short on time, with guest presenter Mani Arthur from the Black Cyclists Network.
Duration20:40
TSS17
IF0.70
Blocks9
Time20:40
TSS17
IF0.70
Profile
Targets in % FTP
100%50%0%
0:0010:2020:40
Z1 56% · 12 minZ2 15% · 3 minZ4 13% · 3 minZ5 17% · 4 min
Intervals
9 blocksZ1
Warm-upEasy
2:0045%Z2
Ramp upRamp up
1:0055–65%Repeat 4×
Z1
RecoveryEasy
1:0045%Z4
IntervalHard
0:40100%Z2
RecoveryRecovery
2:0065%Repeat 3×
Z5
IntervalSprint
0:30110%Z1
RecoveryEasy
1:3045%Z5
IntervalHard
2:00110%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
HIITSprintIntervalsShort SessionvideoGCN Training
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