Workouts / HIIT
HIIT
20 Minute HIIT Leg Buster!
This is a great session for getting some seriously tough sprint intervals in when you’re short on time!
Duration20:40
TSS17
IF0.70
Blocks9
Time20:40
TSS17
IF0.70
Profile
Targets in % FTP
100%50%0%
0:0010:2020:40
Z1 60% · 13 minZ2 10% · 2 minZ4 13% · 3 minZ5 17% · 4 min
Intervals
9 blocksZ1
Warm-upEasy (1/10)
2:0045%Z1
Warm-upRamp up (2/10)
1:0055%Repeat 4×
Z1
RecoveryEasy (1/10)
1:0045%Z4
IntervalHard (7/10)
0:40100%Z2
RecoveryEasy spin (3/10)
2:0065%Repeat 3×
Z5
IntervalSprint (8/10)
0:30110%Z1
RecoveryEasy (1/10)
1:3045%Z5
IntervalHard (8/10)
2:00110%Z1
Cool-downEasy to cool down (1/10)
1:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintIntervalvideoGCN Training
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