Workouts
Workout
A 27-minute HIIT session featuring 30-second max-effort sprints sandwiched between tempo efforts to help tune up your top-end power.
warmup
Intensity: 50%
5-minute warm-up, gradually increasing effort.
Repeat 4 times
active
Intensity: 88%
First slice of the sandwich: 7/10 effort.
active
Intensity: 150%
The filling: Go ham!
active
Intensity: 88%
Second slice of the sandwich: 7/10 effort.
recovery
Intensity: 50%
Recovery between sets.
cooldown
Intensity: 50%
4:30 cool-down, spin out the legs.
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, gcn, sandwich, video, GCN Training.
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