An efficient 15-minute HIIT cycling workout with short, sharp, and increasingly harder efforts, separated by recovery periods.
warmup
Intensity: 30%
1 min @ 2/10
warmup
Intensity: 50%
1 min @ 5/10
active
Intensity: 80%
1 min @ 8/10
recovery
Intensity: 40%
30 secs @ 4/10
active
Intensity: 80%
10 secs @ 8/10
recovery
Intensity: 30%
10 secs @ 1/10
active
Intensity: 80%
20 secs @ 8/10
recovery
Intensity: 30%
20 secs @ 1/10
active
Intensity: 80%
30 secs @ 8/10
recovery
Intensity: 30%
30 secs @ 1/10
active
Intensity: 80%
40 secs @ 8/10
recovery
Intensity: 30%
40 secs @ 1/10
active
Intensity: 80%
50 secs @ 8/10
recovery
Intensity: 30%
50 secs @ 1/10
active
Intensity: 80%
1 min @ 8/10
recovery
Intensity: 30%
30 secs @ 1/10
active
Intensity: 80%
2 mins @ 8/10
active
Intensity: 100%
1 min @ 10/10
cooldown
Intensity: 30%
2 mins @ 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 HIIT, 15-min, Quick Workout, Intervals, GCN, video, GCN Training.
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