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.
warmup
Intensity: 50%
5-Minute Warm-Up
Repeat 7 times
Block 1: First 7 Efforts
active
Intensity: 150%
Maximal Effort
recovery
Intensity: 45%
Easy Recovery
recovery
Intensity: 45%
Mid-Session Recovery
Repeat 7 times
Block 2: Final 7 Efforts
active
Intensity: 150%
Maximal Effort
recovery
Intensity: 45%
Easy Recovery
cooldown
Intensity: 50%
Warm Down & Recovery
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.
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