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Cycling · intervals · 30 min

30/30 Sprint Repeats

Short, sharp bursts that build top-end power without long recovery.

Step 1 of 26

Warm-up

Z1 recovery

10:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up10 min · Z1 recovery
  2. Sprint (1/12)1 min · Z5 sprint
  3. Easy spin (1/12)1 min · Z1 recovery
  4. Sprint (2/12)1 min · Z5 sprint
  5. Easy spin (2/12)1 min · Z1 recovery
  6. Sprint (3/12)1 min · Z5 sprint
  7. Easy spin (3/12)1 min · Z1 recovery
  8. Sprint (4/12)1 min · Z5 sprint
  9. Easy spin (4/12)1 min · Z1 recovery
  10. Sprint (5/12)1 min · Z5 sprint
  11. Easy spin (5/12)1 min · Z1 recovery
  12. Sprint (6/12)1 min · Z5 sprint
  13. Easy spin (6/12)1 min · Z1 recovery
  14. Sprint (7/12)1 min · Z5 sprint
  15. Easy spin (7/12)1 min · Z1 recovery
  16. Sprint (8/12)1 min · Z5 sprint
  17. Easy spin (8/12)1 min · Z1 recovery
  18. Sprint (9/12)1 min · Z5 sprint
  19. Easy spin (9/12)1 min · Z1 recovery
  20. Sprint (10/12)1 min · Z5 sprint
  21. Easy spin (10/12)1 min · Z1 recovery
  22. Sprint (11/12)1 min · Z5 sprint
  23. Easy spin (11/12)1 min · Z1 recovery
  24. Sprint (12/12)1 min · Z5 sprint
  25. Easy spin (12/12)1 min · Z1 recovery
  26. Cooldown8 min · Z1 recovery