Coach's Call SIT 3x20s All-Out (10-min) The well-known '10-minute workout'. Gillen et al. (2016, PLoS ONE 11(4):e0154075, doi:10.1371/journal.pone.0154075) had sedentary men do 3x20s all-out sprints inside a 10-min session (2min warmup, 3min cooldown), 3x/week for 12 weeks: VO2peak +19% and insulin-sensitivity gains MATCHED 45min of continuous moderate exercise despite ~5x less time. Tier 2 — sedentary population, transfer to trained cyclists uncertain. Maximal effort; true power far exceeds 200% FTP (200 is the schema ceiling). bike