Sprint-Interval (Low-Volume)

A handful of ~20-30 s all-out sprints with generous recovery. Very low total time for a strong stimulus. All-out effort; screen cardiovascular risk and warm up thoroughly. Default 20 min.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Stationary Bike (Steady)
5 min easy spin warm-up with 2 brief accelerations
Prime the legs before going all-out.
2
Sprint Interval Block (Wingate-Style)
4-6 x 20-30 s all-out @ RPE 10, 2-4 min easy between
Bike sprints or hill sprints are ideal low-injury options.
3
Stationary Bike (Steady)
5 min very easy spin cool-down
Keep spinning easy until recovered.

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