Quick HIIT Sprint Workout

HIIT

21 min

IF 0.67

A 20-minute high-intensity workout focusing on maximum power sprints to help lose weight and boost your metabolism.

Duration

21 min

Blocks

17

Intensity

0.67

Workout analysis

Session profile and interval structure.

warmup · 40%2 min

warmup · 60%1 min

warmup · 90%30s

warmup · 60%1 min

recovery · 40%2 min

Repeat 3 times

active · 75%1 min

active · 105%1 min

active · 150%30s

recovery · 40%2 min

active · 75%30s

active · 105%30s

active · 150%30s

recovery · 40%1 min

active · 75%30s

active · 105%30s

active · 150%30s

cooldown · 40%1 min

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 HIIT, Sprints, Indoor Cycling, GCN, 20-Minute, video, GCN Training.

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Session summary

Ratings, tags, and related sessions.