Simulate race attacks with four VO2 max intervals: three 3-minute efforts and a final 5-minute 'go until you blow' effort.
warmup
Intensity: 40%
2 mins @ 1/10 RPE
warmup
Intensity: 70%
2 mins @ 5/10 RPE
warmup
Intensity: 60%
2 mins @ 3/10 RPE
active
Intensity: 115%
Interval 1/4: 1.5 mins @ 10/10 RPE
active
Intensity: 100%
Interval 1/4: 1.5 mins @ 7/10 RPE
recovery
Intensity: 40%
2 mins @ 1/10 RPE
active
Intensity: 100%
Interval 2/4: 1.5 mins @ 7/10 RPE
active
Intensity: 115%
Interval 2/4: 1.5 mins @ 10/10 RPE
recovery
Intensity: 40%
2 mins @ 1/10 RPE
active
Intensity: 115%
Interval 3/4: 1.5 mins @ 10/10 RPE
active
Intensity: 100%
Interval 3/4: 1.5 mins @ 7/10 RPE
recovery
Intensity: 40%
2 mins @ 1/10 RPE
active
Intensity: 100%
Interval 4/4: 2.5 mins @ 7/10 RPE
active
Intensity: 115%
Interval 4/4: 2.5 mins @ 10/10 RPE
cooldown
Intensity: 40%
2 mins @ 1/10 RPE
cooldown
Intensity: 60%
2 mins @ 3/10 RPE
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as VO2 Max, HIIT, Race Simulation, Intervals, video, GCN Training.
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