Long-burst conditioning flips the usual HIIT arrangement: a full minute of work against just 30 seconds of recovery, six rounds deep. With a one-minute warmup and cooldown at either end, you’re finished in 10:30.
A minute is too long to sprint, which is the point: these rounds ask for a strong, even output you hold while breathing hard — pacing under fatigue rather than raw speed. Choose an effort you believe you can repeat six times, because the short recoveries will test that belief quickly. If they win, open the preset in the editor and stretch them out until the last round matches the first.
Even work and rest. Ten rounds of 0:30 hard, 0:30 easy. A reliable cardio base session for any movement.
Eight all-out sprints with a 1:00 walk between each. Built for outdoor running, the bike, or rower.