Two twenty-second sprints.
About nine minutes, start to finish.
REHIT is a short, structured protocol: a warm-up, two all-out sprints of twenty seconds, easy spinning in between, and a cool-down. Rehit Coach drives it on the smart trainer you already own, over open Bluetooth standards.
Works in Chrome and Edge, on desktop and Android. Not on iPhone or iPad — see compatibility.
The shape of a session
- 2 min Warm up, easy spinning against minimal resistance.
- 20 s Sprint. All out, against the load you chose.
- 3 min Recover.
- 20 s Sprint again, same load.
- 3 min Cool down.
Roughly forty seconds of the nine minutes are genuinely hard. The rest exists so those forty seconds can be.
What it actually does
Reads your trainer honestly
It asks the trainer what resistance range it supports and works inside it, rather than assuming a scale. Power and cadence are recorded as the trainer reports them.
Applies the load at the right moment
The resistance is set once at the start of each sprint and does not move during it, so the power you produce is a measurement rather than something a control loop shaped.
Records the ride, not conclusions about it
What gets stored is the telemetry your trainer produced. Everything else is worked out when you look at it, so it can be worked out differently later.
Never leaves you under load
Resistance drops to the minimum on every way out of a session, including errors, disconnections and closing the tab.
What this is not
- Not a training plan. The published evidence for protocols of this shape is about time efficiency. It is not evidence that they beat comprehensive training, and we will not say that it is.
- Not a bike. You bring the hardware. The value here is entirely in the software.
- Not a medical device, and it gives no medical advice. See safety.
- Not finished. It drives the protocol and records it. It does not yet choose your load for you.