Workouts / HIIT
HIIT
30 Second Sprints HIIT Sandwich Session
A 27-minute HIIT session featuring 30-second max-effort sprints sandwiched between tempo efforts to help tune up your top-end power.
Duration27:00
TSS32
IF0.84
Blocks6
Time27:00
TSS32
IF0.84
Profile
Targets in % FTP
100%50%0%
0:0013:3027:00
Z1 50% · 14 minZ4 44% · 12 minZ6 6% · 2 min
Intervals
6 blocksZ1
Warm-upGradual warm-up
5:0055%Repeat 3×
Z4
Interval7/10 effort
2:00100%Z6
Interval30s sprint - all out effort
0:30150%Z4
Interval7/10 effort
2:00100%Z1
RecoveryEasy recovery spin
2:0050%Z1
Cool-downCool-down
2:3050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprinthiitgcnsandwichvideoGCN Training
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