Workouts / HIIT
HIIT
Sprint Sprint Sprint!
A 20-minute HIIT workout alternating between all-out sprints and progressively shorter rests, building to a sprint finish.
Duration22:00
TSS26
IF0.84
Blocks24
Time22:00
TSS26
IF0.84
Profile
Targets in % FTP
100%50%0%
0:0011:0022:00
Z1 9% · 2 minZ2 69% · 15 minZ4 5% · 1 minZ5 5% · 1 minZ6 13% · 3 min
Intervals
24 blocksZ1
Warm-up
2:0055%Z2
Warm-up
2:0065%Z2
Warm-up
2:0075%Z4
Warm-up
1:0092%Z5
Warm-up
1:00110%Z2
Recovery
2:0065%Z6
Interval
0:10150%Z2
Recovery
0:5065%Z6
Interval
0:20150%Z2
Recovery
0:4065%Z6
Interval
0:30150%Z2
Recovery
0:3065%Z2
Recovery
2:0065%Z6
Interval
0:30150%Z2
Recovery
0:3065%Z6
Interval
0:20150%Z2
Recovery
0:4065%Z6
Interval
0:10150%Z2
Recovery
0:5065%Z2
Recovery
1:0065%Repeat 4×
Z6
Interval
0:10150%Z2
Recovery
0:1065%Z6
Interval
0:10150%Z2
Cool-down
1:3065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintIndoor CyclingvideoGCN Training
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