Workouts
Workout
Max Effort Up & Overs
HIIT
20 min
IF 0.66
A short and sharp 20-minute workout, with three 3-minute 10/10 max efforts to help you build your top level fitness.
Duration
20 min
Blocks
10
Intensity
0.66
Workout analysis
Session profile and interval structure.
warmup · 30%1 min
RPE 2/10 at 80 rpm
rampUp · 40% → 50%1 min
RPE 4/10 at 80 rpm
rampUp · 50% → 60%1 min
RPE 5/10 at 80 rpm
rampUp · 70% → 80%1 min
RPE 7/10 at 80 rpm
recovery · 30%1 min
RPE 2/10 at 80 rpm
Repeat 2 times
active · 100%3 min
RPE 10/10 at 100 rpm
recovery · 30%1 min
RPE 1/10 at 80 rpm
active · 100%3 min
RPE 10/10 at 100 rpm
rampDown · 70% → 60%2 min
RPE 7/10 at 80 rpm
cooldown · 30%2 min
RPE 1/10 at 80 rpm
Training purpose
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, Max Effort, Intervals, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
Max Effort
Intervals
video
GCN Training
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