A 25-minute high intensity session that will vary up your cadence and mix up sprints in and out of the saddle, all set to the beat of the music.
warmup
Intensity: 55%
Gentle spin to warm up the legs.
Repeat 8 times
active
Intensity: 130%
Seated sprint, high cadence.
recovery
Intensity: 50%
Active recovery.
recovery
Intensity: 50%
Recovery between sets.
Repeat 6 times
active
Intensity: 120%
Out of the saddle sprint.
recovery
Intensity: 50%
Active recovery.
cooldown
Intensity: 45%
Easy spin to cool down.
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, Cadence, Indoor Cycling, video, GCN Training.
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