SIE15
Clustered Medium Sprints (SIE15): 4 cluster of 2 rounds all-out 15-second sprints, with 15 seconds of rest between sprints and 225 seconds rest between clusters.
Physiologic and mechanical responses to clustered vs. traditional sprint interval exercise approaches
https://link.springer.com/article/10.1007/s00421-025-05857-4
- Author: knotty
- Sport: bike
- Duration: 27 min
- Dominant zone: Anaerobic
- Intensity: 0.54
- Created: 2025-07-09T11:25:29.110Z
- Updated: 2026-04-22T11:09:14.914Z
Structure
- Warm-Up 8 min @ 27-65% (27-65w)
- 2X
- 15 sec @ 135% (135w)
- Rest 15 sec @ 27% (27w)
- Cooldown 3:45 min @ 27% (27w)
- 2X
- 15 sec @ 135% (135w)
- Rest 15 sec @ 27% (27w)
- 3:45 min @ 27% (27w)
- 2X
- 15 sec @ 135% (135w)
- Rest 15 sec @ 27% (27w)
- 3:45 min @ 27% (27w)
- 2X
- 15 sec @ 135% (135w)
- Rest 15 sec @ 27% (27w)
- 3:45 min @ 27% (27w)