SIT sessions typically feature 4-10 × 30-second maximal sprints with 3-4 minutes of recovery between each. Power outputs reach 300-500% of FTP. SIT drives mitochondrial biogenesis, VO2max gains, and anaerobic capacity faster than any other training method — but the neuromuscular cost is high. Most riders can only handle one SIT session per week. Sometimes called Tabata-style (when structured as 20s on / 10s off for 8 rounds). SIT is best deployed in short specific blocks (4-6 weeks) rather than continuously.