Workouts / HIIT
HIIT
30 Second Sprint Intervals
This 25-minute session focuses on 30-second all-out sprints with 3 minutes of recovery to improve sprint power and recovery ability.
Duration24:00
TSS26
IF0.81
Blocks13
Time24:00
TSS26
IF0.81
Profile
Targets in % FTP
100%50%0%
0:0012:0024:00
Z2 88% · 21 minZ6 13% · 3 min
Intervals
13 blocksZ2
Warm-up
3:0065%Z6
Interval
0:30150%Z2
Recovery
3:0065%Z6
Interval
0:30150%Z2
Recovery
3:0065%Z6
Interval
0:30150%Z2
Recovery
3:0065%Z6
Interval
0:30150%Z2
Recovery
3:0065%Z6
Interval
0:30150%Z2
Recovery
3:0065%Z6
Interval
0:30150%Z2
Cool-down
3:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprintHIITpoweranaerobicvideoGCN Training
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