A short and sharp 20-minute workout, with three 3-minute 10/10 max efforts to help you build your top level fitness.
warmup
Intensity: 30%
RPE 2/10 at 80 rpm
rampUp
Intensity: 40% to 50%
RPE 4/10 at 80 rpm
rampUp
Intensity: 50% to 60%
RPE 5/10 at 80 rpm
rampUp
Intensity: 70% to 80%
RPE 7/10 at 80 rpm
recovery
Intensity: 30%
RPE 2/10 at 80 rpm
Repeat 2 times
active
Intensity: 100%
RPE 10/10 at 100 rpm
recovery
Intensity: 30%
RPE 1/10 at 80 rpm
active
Intensity: 100%
RPE 10/10 at 100 rpm
rampDown
Intensity: 70% to 60%
RPE 7/10 at 80 rpm
cooldown
Intensity: 30%
RPE 1/10 at 80 rpm
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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