Workouts / HIIT
HIIT
Sprintavals! | 17 Minute Quick Indoor Cycling HIIT
A quick yet effective 17-minute sprint session with 10-second bursts of full-out efforts, great for when you're short on time.
Duration17:00
TSS20
IF0.84
Blocks10
Time17:00
TSS20
IF0.84
Profile
Targets in % FTP
100%50%0%
0:008:3017:00
Z1 57% · 10 minZ3 12% · 2 minZ4 12% · 2 minZ5 6% · 1 minZ6 14% · 2 min
Intervals
10 blocksZ1
Warm-up
2:0055%Z3
Warm-up
2:0085%Z4
Warm-up
2:00100%Z5
Warm-up
1:00110%Z6
Warm-up
1:00125%Z1
Recovery
2:0055%Repeat 5×
Z6
Interval
0:10150%Z1
Recovery
0:5055%Z6
Interval
0:30125%Z1
Cool-down
1:3055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
sprinthiitquickgcnvideoGCN Training
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