15-Minute Cycling Workouts

Short on time? Get a high-intensity workout in 15 minutes. AI-generated with precise intervals.

Generate a 15-Minute Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Tabata-Style Blitz

15 min
warmup (55-75% FTP)8× 20s 170%+ FTP / 10s reccooldown (40-55% FTP)

Zone Distribution

Z1 56%Z2 27%Z7 17%

Eight rounds of 20-second all-out efforts with 10 seconds rest — the classic Tabata protocol proven to improve both anaerobic capacity and VO2 max in as little as 4 minutes of total work.

Condensed Threshold

10 min
warmup (55-75% FTP)interval (95-105% FTP)recovery (40-55% FTP)cooldown (40-55% FTP)

Zone Distribution

Z1 40%Z2 30%Z4 30%

Two 3-minute threshold efforts that accumulate meaningful time at FTP when a full workout is not possible — ideal for maintaining fitness during travel or extremely busy days.

Generate a 15-Minute Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions