30 Minute Short Sharp Efforts Without Music

HIIT

31 min

IF 0.83

This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.

Start workout Start with video Ride on a 3D route Plan outdoors (Beta)

Duration

31 min

Blocks

Intensity

0.83

Workout analysis

Session profile and interval structure.

rampUp · 50% → 110%5 min

recovery · 50%1 min

Repeat 4 times

active · 150%30s

rampUp · 90% → 120%5 min

cooldown · 50%3 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 Sprint, Ramp, HIIT, Interval, video, GCN Training.

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