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 Ride on a 3D route 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.