Workouts / HIIT
HIIT
Super High Cadence Sprints!
An intense 20-minute HITT workout with 30-second high-cadence efforts to boost your cycling fitness when short on time.
Duration20:00
TSS27
IF0.90
Blocks12
Time20:00
TSS27
IF0.90
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 35% · 7 minZ2 13% · 3 minZ3 15% · 3 minZ4 5% · 1 minZ6 33% · 7 min
Intervals
12 blocksZ1
Warm-up
2:0055%Z2
Warm-up
0:3075%Z4
Warm-up
1:0092%Z2
Recovery
2:0065%Repeat 3×
Z6
Interval
0:30125%Z3
Recovery
0:3085%Z6
Interval
0:30125%Z3
Recovery
0:3085%Z6
Interval
0:30125%Z1
Recovery
1:0055%Z6
Interval
2:00125%Z1
Cool-down
2:0055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITsprintshigh cadenceindoor cyclingGCNvideoGCN Training
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