Workouts
Workout
Sprint Surges
HIIT
30 min
IF 0.81
An intense indoor cycling training session featuring two ten-minute blocks that alternate between sweet spot intervals and 10/10 sprint surges. This session will improve your FTP as well as your sprint and VO2 Max.
Duration
30 min
Blocks
12
Intensity
0.81
Workout analysis
Session profile and interval structure.
warmup · 50%1 min
warmup · 65%1 min
warmup · 83%1 min
warmup · 65%1 min
warmup · 90%1 min
warmup · 65%1 min
Repeat 4 times
active · 95%2 min
active · 150%30s
recovery · 65%2 min
Repeat 4 times
active · 95%2 min
active · 150%30s
cooldown · 65%2 min
Training purpose
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as HIIT, Sprint, VO2 Max, Sweet Spot, FTP, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
Sprint
VO2 Max
Sweet Spot
FTP
video
GCN Training
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