Workouts
Workout
Running On Empty
Interval
25 min
IF 0.55
An intense 25-minute workout featuring 'sandwich efforts': a hard start, a sustained push with no recovery, and a hard finish.
Duration
25 min
Blocks
10
Intensity
0.55
Workout analysis
Session profile and interval structure.
warmup · 30%2 min
2 mins @ 2/10 RPE
warmup · 40%2 min
2 mins @ 4/10 RPE
active · 70%2 min
2 mins @ 7/10 RPE
recovery · 30%2 min
2 mins @ 2/10 RPE
active · 90%2 min
2 mins @ 9/10 RPE
Repeat 4 times
active · 60%1 min
1 min @ 6/10 RPE
active · 80%1 min
1 min @ 8/10 RPE
active · 60%1 min
1 min @ 6/10 RPE
active · 80%3 min
3 mins @ 8/10 RPE
cooldown · 30%3 min
3 mins @ 2/10 RPE
Training purpose
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as GCN, Indoor Cycling, Intervals, RPE, Sandwich Efforts, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
GCN
Indoor Cycling
Intervals
RPE
Sandwich Efforts
video
GCN Training
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