Workouts
Workout
Intense 30 Minute HIIT Session
HIIT
30 min
IF 0.57
Sevens is a high-intensity 30-minute workout with two blocks of seven 30-second maximal efforts, designed to boost your VO2 Max, power, and recovery.
Duration
30 min
Blocks
7
Intensity
0.57
Views
4
Workout analysis
Session profile and interval structure.
warmup · 50%5 min
5-Minute Warm-Up
Repeat 7 times
Block 1: First 7 Efforts
active · 150%30s
Maximal Effort
recovery · 45%1 min
Easy Recovery
recovery · 45%2m 15s
Mid-Session Recovery
Repeat 7 times
Block 2: Final 7 Efforts
active · 150%30s
Maximal Effort
recovery · 45%1 min
Easy Recovery
cooldown · 50%1m 45s
Warm Down & Recovery
Training purpose
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as HIIT, VO2 Max, 30 minute, Intervals, Sevens, video, GCN Training.
Reviews
No reviews yet.
Session summary
Ratings, tags, and related sessions.
Tags
HIIT
VO2 Max
30 minute
Intervals
Sevens
video
GCN Training
More like this
Actions