Workouts / HIIT
HIIT
Short 20 Minute Sprint Blitz! Indoor Cycling HIIT Workout
A sprint-focused HIIT session with short, high-effort intervals and brief recovery periods to maximize your workout in a short amount of time.
Duration20:00
TSS30
IF0.95
Blocks15
Time20:00
TSS30
IF0.95
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 45% · 9 minZ2 5% · 1 minZ3 5% · 1 minZ4 20% · 4 minZ6 25% · 5 min
Intervals
15 blocksZ1
Warm-up
1:0055%Z3
Warm-up
1:0085%Z2
Warm-up
1:0065%Repeat 3×
Z6
Interval
0:15150%Z1
Recovery
0:4545%Z4
Interval
2:0092%Repeat 3×
Z6
Interval
0:30150%Z1
Recovery
0:3045%Z4
Interval
2:0092%Repeat 2×
Z6
Interval
0:45150%Z1
Recovery
0:1545%Z6
Interval
0:45150%Z1
Recovery
1:4545%Z6
Interval
0:30150%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintIntervalsShortvideoGCN Training
More like this