Workouts / HIIT
HIIT
Sprint To The Music
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.
Duration25:00
TSS27
IF0.80
Blocks6
Time25:00
TSS27
IF0.80
Profile
Targets in % FTP
100%50%0%
0:0012:3025:00
Z1 70% · 18 minZ5 18% · 5 minZ6 12% · 3 min
Intervals
6 blocksZ1
Warm-upWarm up gradually and find your rhythm.
5:0055%Repeat 6×
Z6
IntervalSprint effort to the beat!
0:30140%Z1
RecoveryEasy spinning recovery.
0:3050%Z5
IntervalOut of the saddle power effort.
0:45115%Z1
RecoveryRecover and prepare for the next set.
0:4550%Z1
Cool-downCool down and spin out the legs.
5:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintCadenceIndoor CyclingvideoGCN Training
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