Workouts
Workout
This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
warmup
Intensity: 45%
2mins warm-up (1/10)
warmup
Intensity: 65%
1 min increased effort (3/10)
warmup
Intensity: 45%
1 min back to easy (1/10)
Repeat 3 times
active
Intensity: 120%
10 secs sprint (7/10)
recovery
Intensity: 45%
30 secs easy (1/10)
active
Intensity: 85%
1 min steady (5/10)
active
Intensity: 140%
20 secs hard sprint (9/10)
recovery
Intensity: 45%
10 secs easy (1/10)
active
Intensity: 140%
20 secs hard sprint (9/10)
recovery
Intensity: 45%
40 secs easy (1/10)
active
Intensity: 85%
30 secs steady (5/10)
recovery
Intensity: 45%
2 mins rest (1/10)
active
Intensity: 150%
25 secs MAX sprint (10/10)
recovery
Intensity: 45%
10 secs easy (1/10)
active
Intensity: 150%
10 secs MAX sprint (10/10)
recovery
Intensity: 45%
50 secs easy (1/10)
active
Intensity: 150%
25 secs MAX sprint (10/10)
recovery
Intensity: 45%
5 mins rest (1/10)
active
Intensity: 150%
45 secs MAX sprint (10/10)
active
Intensity: 85%
1 min 15 secs steady (5/10)
recovery
Intensity: 45%
2 mins easy (1/10)
active
Intensity: 150%
30 secs MAX sprint (10/10)
recovery
Intensity: 45%
1 min 30 secs easy (1/10)
active
Intensity: 150%
15 secs MAX sprint (10/10)
recovery
Intensity: 45%
1 min 45 secs easy (1/10)
active
Intensity: 150%
30 secs MAX sprint (10/10)
recovery
Intensity: 45%
15 secs easy (1/10)
active
Intensity: 150%
30 secs MAX sprint (10/10)
cooldown
Intensity: 45%
2 mins 45 secs cool down (1/10)
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, HIIT, Power, Indoor Cycling, video, GCN Training.
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