This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.
rampUp
Intensity: 50% to 120%
5 Minute Warm up Ramp (1/10 - 9/10)
recovery
Intensity: 50%
1 Min Easy (1/10)
Repeat 4 times
rampUp
Intensity: 100% to 120%
5 Min Ramp (7-9/10)
active
Intensity: 150%
15s Sprint (10/10)
cooldown
Intensity: 50%
3 Minute 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 Sprint, Ramp, Short, video, GCN Training.
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