A classic high intensity interval training session with a ton of high-effort sprinting and short breaks, with some road efforts squeezed in.
warmup
Intensity: 55%
warmup
Intensity: 75%
warmup
Intensity: 60%
Repeat 3 times
active
Intensity: 200%
recovery
Intensity: 40%
active
Intensity: 85%
Repeat 3 times
active
Intensity: 200%
recovery
Intensity: 40%
active
Intensity: 85%
active
Intensity: 200%
recovery
Intensity: 40%
active
Intensity: 200%
recovery
Intensity: 40%
active
Intensity: 200%
recovery
Intensity: 40%
active
Intensity: 200%
cooldown
Intensity: 40%
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as Sprint, HIIT, Intervals, Short, No Music, video, GCN Training.
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