A short sharp session focusing on working hard and changing pace, great for anyone short on time.
warmup
Intensity: 40%
3 Min Warm up
active
Intensity: 95%
Threshold (8/10)
recovery
Intensity: 40%
Easy (1/10)
Repeat 2 times
active
Intensity: 85%
Threshold (7/10)
active
Intensity: 150%
Sprint (10/10)
active
Intensity: 85%
Threshold (7/10)
recovery
Intensity: 40%
Easy (1/10)
active
Intensity: 175%
Final Sprint: Max! (10/10)
recovery
Intensity: 40%
Easy (1/10)
active
Intensity: 175%
Max! (10/10)
cooldown
Intensity: 50%
1 Min easy cool down
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as Cardio, Short Session, Pace Changes, Weight Loss, video, GCN Training.
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