This session is 30 mins of sprinting mayhem, with efforts in the saddle and out of the saddle. Lots of short sharp efforts to keep you on your toes and build that top-end power for attacks or short, sharp climbs out on the bike.
warmup
Intensity: 50%
rampUp
Intensity: 65% to 75%
warmup
Intensity: 50%
Repeat 3 times
active
Intensity: 120%
recovery
Intensity: 50%
active
Intensity: 85%
active
Intensity: 150%
recovery
Intensity: 50%
active
Intensity: 150%
recovery
Intensity: 50%
active
Intensity: 85%
recovery
Intensity: 50%
active
Intensity: 200%
recovery
Intensity: 50%
active
Intensity: 200%
recovery
Intensity: 50%
active
Intensity: 200%
recovery
Intensity: 50%
active
Intensity: 200%
recovery
Intensity: 85%
recovery
Intensity: 50%
active
Intensity: 200%
recovery
Intensity: 50%
active
Intensity: 200%
recovery
Intensity: 50%
active
Intensity: 200%
recovery
Intensity: 50%
active
Intensity: 200%
cooldown
Intensity: 50%
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, power, anaerobic, video, GCN Training.
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