Workouts
Workout
30 Minute Indoor Cycling HIIT Sprint Session | The Smash Fest
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.
2mins warm-up (1/10)
1 min increased effort (3/10)
1 min back to easy (1/10)
Repeat 3 times
10 secs sprint (7/10)
30 secs easy (1/10)
1 min steady (5/10)
20 secs hard sprint (9/10)
10 secs easy (1/10)
20 secs hard sprint (9/10)
40 secs easy (1/10)
30 secs steady (5/10)
2 mins rest (1/10)
25 secs MAX sprint (10/10)
10 secs easy (1/10)
10 secs MAX sprint (10/10)
50 secs easy (1/10)
25 secs MAX sprint (10/10)
5 mins rest (1/10)
45 secs MAX sprint (10/10)
1 min 15 secs steady (5/10)
2 mins easy (1/10)
30 secs MAX sprint (10/10)
1 min 30 secs easy (1/10)
15 secs MAX sprint (10/10)
1 min 45 secs easy (1/10)
30 secs MAX sprint (10/10)
15 secs easy (1/10)
30 secs MAX sprint (10/10)
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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