This is a great session for getting some seriously tough sprint intervals in when you’re short on time!
warmup
Intensity: 40%
rampUp
Intensity: 55% to 65%
Repeat 4 times
recovery
Intensity: 40%
active
Intensity: 105%
recovery
Intensity: 65%
Repeat 3 times
active
Intensity: 120%
recovery
Intensity: 40%
active
Intensity: 120%
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 HIIT, Sprint, Interval, video, GCN Training.
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