A 30-minute high-intensity workout designed to pack a punch in a short amount of time, featuring three distinct blocks of effort, increasing in duration from 1 to 3 minutes.
warmup
Intensity: 30%
3 Min @ 1/10 - 3/10 RPE
active
Intensity: 40%
3 mins @ 4/10 RPE
active
Intensity: 70%
1 min @ 7/10 RPE
active
Intensity: 80%
1 min @ 8/10 RPE
recovery
Intensity: 50%
1:30 mins @ 5/10 RPE
active
Intensity: 60%
3 mins @ 6/10 RPE
active
Intensity: 70%
2 mins @ 7/10 RPE
active
Intensity: 90%
2 mins @ 9/10 RPE
recovery
Intensity: 50%
1:30 mins @ 5/10 RPE
active
Intensity: 60%
3 mins @ 6/10 RPE
active
Intensity: 80%
3 mins @ 8/10 RPE
active
Intensity: 90%
3 mins @ 9/10 RPE
cooldown
Intensity: 30%
3 mins @ 1/10 RPE
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, GCN, Zwift, Short, video, GCN Training.
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