Workouts / HIIT
HIIT
Drag Race
A 20 minute leg burning HIIT training session with 5 sets of 10/10 effort sprints.
Duration20:00
TSS18
IF0.73
Blocks4
Time20:00
TSS18
IF0.73
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 88% · 18 minZ6 13% · 3 min
Intervals
4 blocksZ1
Warm-upWarm up gradually and prepare for sprint efforts
5:0055%Repeat 5×
Z6
IntervalAll-out 10/10 sprint effort
0:30150%Z1
RecoverySpin easy and recover
1:5455%Z1
Cool-downEasy spinning cool-down
3:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Reviews
Tags
HIITSprintsIntervalsGCNvideoGCN Training
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