Workouts / HIIT
HIIT
20 Mins Sprint Into The Effort
A 20-minute session with short intense sprints followed immediately by longer endurance efforts to improve your ability to push over climbs and accelerate again.
Duration20:00
TSS19
IF0.75
Blocks5
Time20:00
TSS19
IF0.75
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 55% · 11 minZ3 41% · 8 minZ6 4% · 1 min
Intervals
5 blocksZ1
Warm-upGradual warm-up
5:0055%Repeat 3×
Z6
IntervalSprint effort
0:15150%Z3
IntervalSettle into sustained threshold effort
2:4590%Z1
RecoverySpin easily to recover
1:0050%Z1
Cool-downCool down
3:0050%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
SprintThresholdHIITShort WorkoutGCNvideoGCN Training
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