Clocking in at just 20 minutes, this indoor session is perfect for you if you have limited time, but still want quality training! This session focusses on spinning the gears faster in short blocks, to get your legs spinning!
warmup
Intensity: 60%
Effort: 3/10, Cadence: 60 RPM
active
Intensity: 80%
Effort: 5/10, Cadence: 80 RPM
active
Intensity: 100%
Effort: 7/10, Cadence: 100 RPM
recovery
Intensity: 60%
Effort: 3/10, Cadence: 60 RPM
active
Intensity: 60%
Effort: 3/10, Cadence: 60 RPM
active
Intensity: 70%
Effort: 4/10, Cadence: 80 RPM
active
Intensity: 80%
Effort: 5/10, Cadence: 100 RPM
active
Intensity: 90%
Effort: 6/10, Cadence: 120+ RPM
recovery
Intensity: 60%
Effort: 3/10, Cadence: 80 RPM
active
Intensity: 70%
Effort: 4/10, Cadence: 60 RPM
active
Intensity: 80%
Effort: 5/10, Cadence: 80 RPM
active
Intensity: 90%
Effort: 6/10, Cadence: 100 RPM
active
Intensity: 100%
Effort: 7/10, Cadence: 120+ RPM
recovery
Intensity: 60%
Effort: 3/10, Cadence: 80 RPM
active
Intensity: 80%
Effort: 5/10, Cadence: 60 RPM
active
Intensity: 90%
Effort: 6/10, Cadence: 80 RPM
active
Intensity: 100%
Effort: 7/10, Cadence: 100 RPM
active
Intensity: 110%
Effort: 8/10, Cadence: 120+ RPM
recovery
Intensity: 60%
Effort: 3/10, Cadence: 80 RPM
active
Intensity: 80%
Effort: 5/10, Cadence: 80 RPM
active
Intensity: 120%
Effort: 10/10, Cadence: 120+ RPM
cooldown
Intensity: 50%
Effort: 2/10, Cadence: 80 RPM
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as Spin, Short, Cadence, High Cadence, video, GCN Training.
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