An intense 20-minute HITT workout with 30-second high-cadence efforts to boost your cycling fitness when short on time.
warmup
Intensity: 50%
RPE 2/10, 80 rpm
warmup
Intensity: 70%
RPE 4/10, 80 rpm
warmup
Intensity: 90%
RPE 6/10, 80 rpm
recovery
Intensity: 60%
RPE 3/10, 80 rpm
Repeat 3 times
Repeat 2 times
active
Intensity: 120%
RPE 9/10, 80 rpm
recovery
Intensity: 80%
RPE 5/10, 80 rpm
active
Intensity: 120%
RPE 9/10, 100 rpm
recovery
Intensity: 50%
RPE 2/10, 80 rpm
active
Intensity: 120%
RPE 9/10, 80 rpm
cooldown
Intensity: 50%
RPE 2/10, 80 rpm
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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