This session is a true classic for a reason - 3 minutes on 2 minutes off and repeat! A tricky session that was key for pro cyclist Manon Lloyd.
warmup
Intensity: 30%
RPE 2/10 @ 80 rpm
warmup
Intensity: 40%
RPE 4/10 @ 80 rpm
warmup
Intensity: 60%
RPE 6/10 @ 85 rpm
rampUp
Intensity: 80% to 90%
RPE 8/10 @ 90 rpm
rampUp
Intensity: 90% to 100%
RPE 9/10 @ 95 rpm
recovery
Intensity: 30%
RPE 2/10 @ 80 rpm
Repeat 6 times
active
Intensity: 90%
RPE 9/10 @ 90 rpm
recovery
Intensity: 30%
RPE 2/10 @ 80 rpm
active
Intensity: 90%
RPE 9/10 @ 90 rpm
cooldown
Intensity: 30%
RPE 2/10 @ 70 rpm
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, Intervals, Indoor Training, GCN, video, GCN Training.
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