30 Second Sprints HIIT Sandwich Session

HIIT

27m 30s

IF 0.62

A 27-minute HIIT session featuring 30-second max-effort sprints sandwiched between tempo efforts to help tune up your top-end power.

Duration

27m 30s

Blocks

Intensity

0.62

Workout analysis

Session profile and interval structure.

warmup · 50%5 min

5-minute warm-up, gradually increasing effort.

Repeat 4 times

active · 88%1m 30s

First slice of the sandwich: 7/10 effort.

active · 150%30s

The filling: Go ham!

active · 88%1m 30s

Second slice of the sandwich: 7/10 effort.

recovery · 50%1 min

Recovery between sets.

cooldown · 50%4m 30s

4:30 cool-down, spin out the legs.

Training purpose

High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.

Useful when you want sessions that match tags such as sprint, hiit, gcn, sandwich, video, GCN Training.

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