This indoor training session is designed to help you gain the fitness to drop your mates no matter what! This focusses on ramping efforts with both shorter and longer hard efforts.
warmup
Intensity: 30%
Warm Up: 2 mins at 1/10
warmup
Intensity: 30%
Warm Up: 1 min at 2/10
warmup
Intensity: 30%
Warm Up: 1 min at 1/10
warmup
Intensity: 30%
Warm Up: 1 min at 3/10
warmup
Intensity: 50%
Warm Up: 1 min at 5/10
warmup
Intensity: 70%
Warm Up: 2 mins at 7/10
warmup
Intensity: 90%
Warm Up: 1 min at 9/10
recovery
Intensity: 30%
Warm Up: 2 mins at 1/10
active
Intensity: 30%
Section 1: 1 min at 2/10
active
Intensity: 40%
Section 1: 30 sec at 4/10
active
Intensity: 50%
Section 1: 30 sec at 5/10
active
Intensity: 60%
Section 1: 1 min at 6/10
active
Intensity: 70%
Section 1: 1 min at 7/10
active
Intensity: 80%
Section 1: 30 sec at 8/10
active
Intensity: 90%
Section 1: 30 sec at 9/10
active
Intensity: 100%
Section 1: 2 mins at 10/10
recovery
Intensity: 30%
Section 1: 5 mins at 1/10
active
Intensity: 50%
Section 2: 20 sec at 5/10
active
Intensity: 60%
Section 2: 20 sec at 6/10
active
Intensity: 70%
Section 2: 20 sec at 7/10
active
Intensity: 80%
Section 2: 20 sec at 8/10
active
Intensity: 90%
Section 2: 20 sec at 9/10
active
Intensity: 100%
Section 2: 20 sec at 10/10
recovery
Intensity: 30%
Section 2: 3 mins at 1/10
Repeat 3 times
active
Intensity: 100%
25 sec at 10/10
recovery
Intensity: 30%
10 sec at 1/10
active
Intensity: 100%
25 sec at 10/10
recovery
Intensity: 30%
2 min at 1/10
active
Intensity: 100%
1 min at 10/10
cooldown
Intensity: 30%
2 min at 1/10
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as Ramping, Intervals, Hard Efforts, HIIT, video, GCN Training.
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