A 20-minute high-intensity session focused on short, sharp sprint efforts to improve your top-end power.
warmup
Intensity: 55%
2 mins @ 3/10 RPE
warmup
Intensity: 70%
2 mins @ 5/10 RPE
active
Intensity: 150%
1 min @ 10/10 RPE
recovery
Intensity: 40%
30 sec @ 1/10 RPE
active
Intensity: 150%
1 min @ 10/10 RPE
recovery
Intensity: 55%
2 mins @ 3/10 RPE
active
Intensity: 90%
3 mins @ 7/10 RPE
active
Intensity: 150%
1 min @ 10/10 RPE
recovery
Intensity: 40%
39 sec @ 1/10 RPE
active
Intensity: 150%
1 min @ 10/10 RPE
recovery
Intensity: 55%
2 mins @ 3/10 RPE
active
Intensity: 110%
1 min @ 8/10 RPE
active
Intensity: 150%
1 min @ 10/10 RPE
cooldown
Intensity: 40%
2 mins @ 1/10 RPE
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as sprint, hiit, crit, short, gcn, video, GCN Training.
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