Make your health the best gift—get $250 off with code XMAS. BUY NOW.

30x4–Second Sprints

With a sprint duration that’s higher than REHIT Intense (120 vs. 40 seconds) this is one of CAROL Bike’s tougher workouts.

Here’s how it works:


– Short warm up

– 30×4-second sprints, with up to 30-second recovery between each sprint

– Final 3-minute cooldown



Sprints demand maximum intensity, while warm-up, recovery and cooldown are performed at very low intensity.


The workout lasts 10—22 minutes.

Credit and thanks to

Scroll to Top

8 hacks for optimal fitness

Get your free guide to improve cardio and strength based on Dave Asprey's new book.