Workouts
Workout
Emily’s Short Mix
HIIT
30 min
IF 0.60
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.
Duration
30 min
Blocks
13
Intensity
0.60
Workout analysis
Session profile and interval structure.
warmup · 30%3 min
3 Min @ 1/10 - 3/10 RPE
active · 40%3 min
3 mins @ 4/10 RPE
active · 70%1 min
1 min @ 7/10 RPE
active · 80%1 min
1 min @ 8/10 RPE
recovery · 50%1m 30s
1:30 mins @ 5/10 RPE
active · 60%3 min
3 mins @ 6/10 RPE
active · 70%2 min
2 mins @ 7/10 RPE
active · 90%2 min
2 mins @ 9/10 RPE
recovery · 50%1m 30s
1:30 mins @ 5/10 RPE
active · 60%3 min
3 mins @ 6/10 RPE
active · 80%3 min
3 mins @ 8/10 RPE
active · 90%3 min
3 mins @ 9/10 RPE
cooldown · 30%3 min
3 mins @ 1/10 RPE
Training purpose
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.
Reviews
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
VO2 Max
GCN
Zwift
Short
video
GCN Training
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