Workouts
Workout
Sprint Sprint Sprint!
HIIT
24 min
IF 0.44
A 20-minute HIIT workout alternating between all-out sprints and progressively shorter rests, building to a sprint finish.
Duration
24 min
Blocks
19
Intensity
0.44
Workout analysis
Session profile and interval structure.
warmup · 30%2 min
80 rpm
warmup · 30%2 min
80 rpm
warmup · 40%2 min
80 rpm
active · 60%1 min
80 rpm
active · 80%1 min
90 rpm
recovery · 30%2 min
80 rpm
active · 100%30s
100 rpm
recovery · 30%50s
80 rpm
active · 100%30s
100 rpm
recovery · 30%40s
80 rpm
active · 100%30s
100 rpm
recovery · 30%30s
80 rpm
recovery · 30%2 min
80 rpm
active · 100%30s
100 rpm
recovery · 30%30s
80 rpm
recovery · 30%1 min
80 rpm
Repeat 5 times
active · 100%30s
100 rpm
recovery · 30%30s
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 HIIT, Sprint, Indoor Cycling, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
Sprint
Indoor Cycling
video
GCN Training
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