3x20–Second Sprints

This workout is the result of extensive scientific research and more challenging than REHIT Intense.
Last update: 18 November 2024

This workout consists of 60-seconds of all-out sprinting, with warm up, recovery and cooldown at a significantly higher load of 50 Watts vs. only around 20 Watts in the REHIT Intense ride.


Here’s how it works:


– Short warm up

– 3×20-second sprints, with a 2-minute recovery between each sprint

– Final 3-minute cooldown



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


The workout lasts 10 minutes.

Credit and thanks to

Scroll to Top

Unlock the key to longevitiy

Download our FREE guide to discover the best science-backed strategies to enhance your longevity.

Get Free Guide