Workouts / HIIT
HIIT
Quick HIIT Sprint Workout
A 20-minute high-intensity workout focusing on maximum power sprints to help lose weight and boost your metabolism.
Duration20:00
TSS28
IF0.92
Blocks17
Time20:00
TSS28
IF0.92
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z2 40% · 8 minZ3 10% · 2 minZ4 23% · 5 minZ5 20% · 4 minZ6 8% · 2 min
Intervals
17 blocksZ2
Warm-up
2:0065%Z3
Warm-up
1:0085%Z4
Warm-up
0:30100%Z3
Warm-up
1:0085%Z2
Recovery
2:0065%Repeat 3×
Z4
Interval
1:0092%Z5
Interval
1:00110%Z6
Interval
0:15150%Z2
Recovery
2:0065%Z4
Interval
0:3092%Z5
Interval
0:30110%Z6
Interval
0:30150%Z2
Recovery
1:0065%Z4
Interval
0:3092%Z5
Interval
0:30110%Z6
Interval
0:15150%Z2
Cool-down
1:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintsIndoor CyclingGCN20-MinutevideoGCN Training
More like this