Workouts
Workout
A long high intensity interval workout centered around three 15-minute efforts which step down in intensity. Designed to improve endurance and build fatigue resistance.
warmup
Intensity: 30%
2 min @ 1/10
warmup
Intensity: 40%
1 min @ 4/10
warmup
Intensity: 30%
2 min @ 1/10
warmup
Intensity: 40%
3 min @ 4/10
warmup
Intensity: 30%
1 min @ 1/10
active
Intensity: 100%
1 min @ 10/10
active
Intensity: 90%
2 min @ 9/10
active
Intensity: 80%
3 min @ 8/10
active
Intensity: 70%
4 min @ 7/10
active
Intensity: 60%
5 min @ 6/10
recovery
Intensity: 30%
2 min @ 1/10
active
Intensity: 100%
1 min @ 10/10
active
Intensity: 90%
2 min @ 9/10
recovery
Intensity: 30%
1 min @ 3/10
active
Intensity: 90%
2 min @ 9/10
active
Intensity: 70%
3 min @ 7/10
active
Intensity: 90%
2 min @ 9/10
active
Intensity: 70%
3 min @ 7/10
active
Intensity: 60%
1 min @ 6/10
recovery
Intensity: 30%
2 min @ 1/10
active
Intensity: 90%
5 min @ 9/10
active
Intensity: 80%
4 min @ 8/10
active
Intensity: 70%
3 min @ 7/10
active
Intensity: 60%
2 min @ 6/10
active
Intensity: 50%
1 min @ 5/10
cooldown
Intensity: 30%
2 min cool down
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, Endurance, Fatigue Resistance, Indoor Cycling, video, GCN Training.
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