A 20-minute workout with short intense sprints into longer endurance efforts to get you over climbs and pushing on again.
warmup
Intensity: 30%
Effort: 3/10
active
Intensity: 50%
Effort: 5/10
active
Intensity: 80%
Effort: 8/10
active
Intensity: 60%
Effort: 6/10
recovery
Intensity: 30%
Effort: 3/10
active
Intensity: 90%
Effort: 9/10
active
Intensity: 70%
Effort: 7/10
recovery
Intensity: 30%
Effort: 3/10
active
Intensity: 90%
Effort: 9/10
recovery
Intensity: 30%
Effort: 3/10
active
Intensity: 80%
Effort: 8/10
active
Intensity: 100%
Effort: 10/10
active
Intensity: 70%
Effort: 7/10
cooldown
Intensity: 30%
Effort: 1/10
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, endurance, climbing, short workout, GCN, video, GCN Training.
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