A short but sharp 20-minute session with 10-second max effort sprints to build power and fatigue resistance.
warmup
Intensity: 50%
Repeat 4 times
active
Intensity: 150%
recovery
Intensity: 45%
recovery
Intensity: 30%
Repeat 4 times
active
Intensity: 150%
recovery
Intensity: 45%
cooldown
Intensity: 30%
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, Sprint, Short, Fatigue Resistance, video, GCN Training.
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