Start at 5–6 km/h · 0% incline
Start
Space to start / pause
Sprint hard for 30 seconds, then recover for 90. The 1:3 ratio lets you hit every sprint at full effort. Step onto the side rails to rest, or slow to a walk.
Where are you training? TreadmillSpeed and incline BikeCadence and resistance OutdoorsKeep the screen on
Rounds
Coach Off Max — pushes you hard Kira — pushes you hard
Warm-up & cool-down 3 minutes each, easy pace
Settings
Settings Done Your coach can cheer you on by name.
Sign in to set it up Outfit Earn badges to unlock new outfits for your runner.
Music — None — EDM Trance Techno Electro pop House
Post-run stretches See all intervals Warm-up 3:00 Round 1 2:00 Round 2 2:00 Round 3 2:00 Round 4 2:00 Round 5 2:00 Round 6 2:00 Round 7 2:00 Round 8 30s Cool-down 3:00 Terms Privacy Refunds Credits Instagram @hiit_countLanguage English 中文 Español Français Русский Deutsch 日本語 Türkçe 한국어 Italiano Português Polski Nederlands Română Ελληνικά Magyar Čeština Svenska Dansk Suomi We use Google Analytics to see which pages help runners most. Our own visit counts never use cookies and run either way. Privacy
Decline Accept