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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.

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Here’s how it works:

  • Short warm up
  • 30x4-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.

Credits and thanks to

E Coyle, et al.

Further references