Workouts / HIIT
HIIT
Spicy Maximum Minute Efforts!
A short and spicy bike training session to increase sprinting endurance, featuring hard efforts and minimal rest periods for maximum fitness gains.
Duration20:00
TSS26
IF0.88
Blocks15
Time20:00
TSS26
IF0.88
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 33% · 7 minZ2 15% · 3 minZ3 8% · 2 minZ5 40% · 8 minZ6 5% · 1 min
Intervals
15 blocksZ1
Warm-up
1:0055%Z2
Warm-up
1:0075%Z2
Warm-up
2:0065%Z5
Interval
1:30110%Z3
Recovery
0:3085%Z5
Interval
1:30110%Z1
Recovery
2:0055%Z6
Interval
1:00125%Z3
Recovery
0:3085%Z5
Interval
1:00110%Z1
Recovery
2:0055%Z5
Interval
2:00110%Z3
Recovery
0:3085%Z5
Interval
2:00110%Z1
Cool-down
1:3055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprintendurancehiitgcnintervalvideoGCN Training
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