Workouts
Workout
Super High Cadence Sprints!
HIIT
20 min
IF 0.75
An intense 20-minute HITT workout with 30-second high-cadence efforts to boost your cycling fitness when short on time.
Duration
20 min
Blocks
10
Intensity
0.75
Views
4
Workout analysis
Session profile and interval structure.
warmup · 50%2 min
RPE 2/10, 80 rpm
warmup · 70%30s
RPE 4/10, 80 rpm
warmup · 90%1 min
RPE 6/10, 80 rpm
recovery · 60%2 min
RPE 3/10, 80 rpm
Repeat 3 times
Repeat 2 times
active · 120%30s
RPE 9/10, 80 rpm
recovery · 80%30s
RPE 5/10, 80 rpm
active · 120%30s
RPE 9/10, 100 rpm
recovery · 50%1 min
RPE 2/10, 80 rpm
active · 120%2 min
RPE 9/10, 80 rpm
cooldown · 50%2 min
RPE 2/10, 80 rpm
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 HIIT, sprints, high cadence, indoor cycling, GCN, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
sprints
high cadence
indoor cycling
GCN
video
GCN Training
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