Spicy Maximum Minute Efforts!

HIIT

20 min

IF 0.55

A short and spicy bike training session to increase sprinting endurance, featuring hard efforts and minimal rest periods for maximum fitness gains.

Start workout Start with video Plan outdoors (Beta)

Duration

20 min

Blocks

15

Intensity

0.55

Workout analysis

Session profile and interval structure.

warmup · 30%1 min

80 rpm

warmup · 40%1 min

80 rpm

warmup · 30%2 min

80 rpm

active · 80%1m 30s

80 rpm

recovery · 50%30s

80 rpm

active · 80%1m 30s

80 rpm

recovery · 30%2 min

80 rpm

active · 90%1 min

80 rpm

recovery · 50%30s

80 rpm

active · 80%1 min

80 rpm

recovery · 30%2 min

80 rpm

active · 80%2 min

80 rpm

recovery · 50%30s

80 rpm

active · 80%2 min

80 rpm

cooldown · 30%1m 30s

80 rpm

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 sprint, endurance, hiit, gcn, interval, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.