Workouts
Workout
This session comprises of three twelve-minute intervals which get progressively harder, and finishes with a minute as hard as you can!
warmup
Intensity: 30%
1/10 RPE
warmup
Intensity: 40%
4/10 RPE
warmup
Intensity: 30%
1/10 RPE
active
Intensity: 40%
4/10 RPE
active
Intensity: 50%
5/10 RPE
active
Intensity: 60%
6/10 RPE
active
Intensity: 80%
8/10 RPE
active
Intensity: 90%
9/10 RPE
recovery
Intensity: 30%
1/10 RPE
active
Intensity: 30%
3/10 RPE
active
Intensity: 40%
4/10 RPE
active
Intensity: 50%
5/10 RPE
active
Intensity: 60%
6/10 RPE
active
Intensity: 70%
7/10 RPE
active
Intensity: 80%
8/10 RPE
active
Intensity: 100%
10/10 RPE
recovery
Intensity: 30%
1/10 RPE
active
Intensity: 40%
4/10 RPE
active
Intensity: 50%
5/10 RPE
active
Intensity: 60%
6/10 RPE
active
Intensity: 70%
7/10 RPE
active
Intensity: 80%
8/10 RPE
active
Intensity: 90%
9/10 RPE
active
Intensity: 100%
10/10 RPE
recovery
Intensity: 30%
1/10 RPE
active
Intensity: 50%
5/10 RPE
active
Intensity: 100%
10/10 RPE
cooldown
Intensity: 30%
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 Progressive, Intervals, Endurance, Power, GCN, video, GCN Training.
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