An intense 25-minute workout featuring 'sandwich efforts': a hard start, a sustained push with no recovery, and a hard finish.
warmup
Intensity: 30%
2 mins @ 2/10 RPE
warmup
Intensity: 40%
2 mins @ 4/10 RPE
active
Intensity: 70%
2 mins @ 7/10 RPE
recovery
Intensity: 30%
2 mins @ 2/10 RPE
active
Intensity: 90%
2 mins @ 9/10 RPE
Repeat 4 times
active
Intensity: 60%
1 min @ 6/10 RPE
active
Intensity: 80%
1 min @ 8/10 RPE
active
Intensity: 60%
1 min @ 6/10 RPE
active
Intensity: 80%
3 mins @ 8/10 RPE
cooldown
Intensity: 30%
3 mins @ 2/10 RPE
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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