Two blocks of 90 seconds on at 8/10 RPE and 30 seconds off at 1/10 RPE, building towards a final 2-minute push.
warmup
Intensity: 30%
Effort @ 3/10 RPE
warmup
Intensity: 40%
Effort @ 4/10 RPE
warmup
Intensity: 60%
Effort @ 6/10 RPE
active
Intensity: 30%
Effort @ 3/10 RPE
Repeat 4 times
active
Intensity: 80%
Effort @ 8/10 RPE
recovery
Intensity: 30%
Rest @ 1/10 RPE
recovery
Intensity: 30%
Effort @ 2/10 RPE
active
Intensity: 50%
Effort @ 5/10 RPE
Repeat 4 times
active
Intensity: 80%
Effort @ 8/10 RPE
recovery
Intensity: 30%
Rest @ 1/10 RPE
active
Intensity: 60%
Effort @ 6/10 RPE
active
Intensity: 70%
Effort @ 7/10 RPE
active
Intensity: 80%
Final 2-minute push @ 8/10 RPE
cooldown
Intensity: 30%
Effort @ 2/10 RPE
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, Intervals, Aerobic Power, GCN, video, GCN Training.
No reviews yet.
