This session is a relatively short but intense, involving longer ramp efforts followed by all out sprints. This will help you develop a stronger sprint and quicker recovery after hard efforts.
rampUp
Intensity: 50% to 110%
recovery
Intensity: 50%
Repeat 4 times
active
Intensity: 150%
rampUp
Intensity: 90% to 120%
cooldown
Intensity: 50%
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, Ramp, HIIT, Interval, video, GCN Training.
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