Workouts
Workout
These 10 second on 20 second off sprints will help you improve your power and sprinting.
warmup
Intensity: 30%
80 rpm
warmup
Intensity: 40%
80 rpm
warmup
Intensity: 70%
80 rpm
warmup
Intensity: 80%
85 rpm
recovery
Intensity: 30%
75 rpm
Repeat 18 times
active
Intensity: 100%
90 rpm
recovery
Intensity: 30%
80 rpm
cooldown
Intensity: 30%
80 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 Sprints, HIIT, Power, Anaerobic, video, GCN Training.
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