Workouts / HIIT
HIIT
High Power Tempo With Short Sprints!
A quick, 20-minute cycling HIIT workout to improve your tempo pace with short, high-power sprints.
Duration20:00
TSS27
IF0.90
Blocks17
Time20:00
TSS27
IF0.90
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 18% · 4 minZ2 20% · 4 minZ3 5% · 1 minZ4 48% · 10 minZ6 10% · 2 min
Intervals
17 blocksZ1
Warm-up
1:0055%Z2
Warm-up
0:3075%Z4
Warm-up
0:3092%Z1
Recovery
1:0055%Repeat 2×
Z4
Interval
1:00100%Z6
Interval
0:30125%Z2
Recovery
1:0065%Z4
Interval
1:00100%Z6
Interval
0:30125%Z2
Recovery
0:3065%Z3
Interval
1:0085%Z4
Interval
2:00100%Z6
Interval
0:30125%Z4
Interval
2:00100%Z2
Recovery
1:0065%Z4
Interval
2:00100%Z1
Cool-down
1:3055%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
temposprintHIITGCNindoor cyclingvideoGCN Training
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