Workouts / HIIT
HIIT
Quick Sprint Session!
A quick 10-minute progressive sprint session to get you firing on all cylinders. This can also be used as a warm-up for a bigger effort.
Duration10:00
TSS7
IF0.65
Blocks9
Time10:00
TSS7
IF0.65
Profile
Targets in % FTP
100%50%0%
0:005:0010:00
Z1 85% · 9 minZ3 10% · 1 minZ5 2% · 1 minZ6 3% · 1 min
Intervals
9 blocksZ1
Warm-upEasy progressive warm-up, gradually raising your heart rate.
3:0055%Z3
IntervalFast spin leg primer.
1:0085%Z1
RecoveryEasy spin before the sprint efforts.
0:3050%Z5
IntervalSprint 1: Progressive acceleration.
0:10120%Z1
RecoveryCatch your breath and spin easy.
0:5050%Z6
IntervalSprint 2: Harder effort, building the power.
0:10135%Z1
RecoverySpin light and prepare for the final maximal effort.
0:5050%Z6
IntervalSprint 3: All-out sprint effort!
0:10150%Z1
Cool-downEasy spin to bring the heart rate down.
3:2050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprintshortprogressivewarm-upvideoGCN Training
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