Workouts
Workout
Short, Sharp & Hard Efforts
HIIT
20 min
IF 0.54
A 20-minute HIIT workout focused on short, sharp efforts after a 5-minute warm up. The hard efforts come thick and fast, making this a great session when you’re short on time.
Duration
20 min
Blocks
17
Intensity
0.54
Workout analysis
Session profile and interval structure.
warmup · 30%1 min
80 rpm
warmup · 30%1 min
80 rpm
warmup · 50%2 min
80 rpm
warmup · 30%1 min
80 rpm
active · 70%30s
100 rpm
recovery · 30%1 min
80 rpm
active · 80%30s
100 rpm
recovery · 30%1 min
80 rpm
active · 90%30s
100 rpm
recovery · 30%30s
80 rpm
active · 50%2 min
80 rpm
active · 60%2 min
80 rpm
active · 90%2 min
100 rpm
recovery · 30%1 min
80 rpm
active · 70%3 min
80 rpm
active · 90%30s
100 rpm
cooldown · 30%30s
80 rpm
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 HIIT, Short, GCN, Indoor Cycling, video, GCN Training.
Reviews
No reviews yet.
Session summary
Ratings, tags, and related sessions.
Tags
HIIT
Short
GCN
Indoor Cycling
video
GCN Training
More like this
Actions