An intense 30-minute HIIT workout with ramps, sprints, and minimal rest, perfect for a quality training session in a short amount of time.
warmup
Intensity: 50%
Cadence: 90
recovery
Intensity: 50%
Cadence: 60
active
Intensity: 150%
Cadence: 100+
rampUp
Intensity: 95% to 110%
Cadence: 90
active
Intensity: 150%
Cadence: 100+
rampUp
Intensity: 95% to 110%
Cadence: 90
active
Intensity: 150%
Cadence: 100+
rampUp
Intensity: 95% to 110%
Cadence: 90
active
Intensity: 150%
Cadence: 100+
rampUp
Intensity: 95% to 110%
Cadence: 90
cooldown
Intensity: 50%
Cadence: 60
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, Ramp, Sprint, 30-minute, video, GCN Training.
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