Workouts
Workout
A 15-minute workout with two main sets of 30-second intervals, one gentler and one at your limits.
warmup
Intensity: 55%
RPE 2/10
warmup
Intensity: 75%
RPE 4/10
warmup
Intensity: 90%
RPE 6/10
recovery
Intensity: 55%
RPE 2/10
Repeat 4 times
active
Intensity: 85%
RPE 5/10, 105-120 rpm
recovery
Intensity: 55%
RPE 2/10, 80 rpm
recovery
Intensity: 55%
RPE 2/10, 80 rpm
Repeat 3 times
active
Intensity: 120%
RPE 9/10, 100 rpm
recovery
Intensity: 55%
RPE 2/10, 80 rpm
active
Intensity: 120%
RPE 9/10, 100 rpm
cooldown
Intensity: 55%
RPE 2/10, 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 Intervals, Sprints, HIIT, Short, GCN, video, GCN Training.
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