An intense 30-minute workout with ramps, sprints, and minimal rest, perfect for a quality HIIT session when you're short on time. This workout comes without music.
rampUp
Intensity: 50% to 115%
Cadence: 90 rpm
recovery
Intensity: 50%
Cadence: 60 rpm
Repeat 4 times
active
Intensity: 140%
Cadence: 100+ rpm
rampUp
Intensity: 95% to 115%
Cadence: 90 rpm
cooldown
Intensity: 50%
Cadence: 60 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 Ramp, Sprint, HIIT, No Rest, 30 Minute, video, GCN Training.
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