30 Sec. On 2 Min. Off | Manon's Favourite Indoor Cycling Workout

HIIT

20 min

IF 0.53

A tough 20-minute session featuring 6 sets of 30-second all-out sprints followed by 2 minutes of active recovery at a steady pace.

Duration

20 min

Blocks

Intensity

0.53

Workout analysis

Session profile and interval structure.

warmup · 30%1 min

1 min @ 2/10 RPE

warmup · 40%1 min

1 min @ 4/10 RPE

warmup · 80%1 min

1 min @ 8/10 RPE

recovery · 30%1 min

1 min @ 1/10 RPE

Repeat 6 times

active · 100%30s

30 sec @ 10/10 RPE

recovery · 70%2 min

2 mins @ 7/10 RPE

cooldown · 30%1 min

1 min @ 2/10 RPE

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, interval, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.