A tough 20-minute session featuring 6 sets of 30-second all-out sprints followed by 2 minutes of active recovery at a steady pace.
warmup
Intensity: 30%
1 min @ 2/10 RPE
warmup
Intensity: 40%
1 min @ 4/10 RPE
warmup
Intensity: 80%
1 min @ 8/10 RPE
recovery
Intensity: 30%
1 min @ 1/10 RPE
Repeat 6 times
active
Intensity: 100%
30 sec @ 10/10 RPE
recovery
Intensity: 70%
2 mins @ 7/10 RPE
cooldown
Intensity: 30%
1 min @ 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 sprint, hiit, interval, video, GCN Training.
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