A 30-minute under/over session with 1-minute efforts at 10/10 RPE, interspersed with 1-minute efforts at 7/10 RPE.
warmup
Intensity: 55%
Repeat 5 times
active
Intensity: 95%
active
Intensity: 125%
recovery
Intensity: 55%
Repeat 5 times
active
Intensity: 95%
active
Intensity: 125%
cooldown
Intensity: 55%
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as Under Over, HIIT, Power, Intervals, video, GCN Training.
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