A 50 minute HIIT session based on 3x10 minute ramp efforts, building intensity up to a maximum of 10/10 RPE.
warmup
Intensity: 30%
RPE 2/10
warmup
Intensity: 40%
RPE 4/10
warmup
Intensity: 30%
RPE 2/10
warmup
Intensity: 70%
RPE 7/10
warmup
Intensity: 30%
RPE 2/10
Repeat 2 times
active
Intensity: 50%
Start of ramp. RPE 5/10
active
Intensity: 70%
RPE 7/10
active
Intensity: 80%
RPE 8/10
active
Intensity: 100%
RPE 10/10
recovery
Intensity: 30%
Recovery. RPE 2/10
active
Intensity: 50%
Start of final ramp. RPE 5/10
active
Intensity: 70%
RPE 7/10
active
Intensity: 80%
RPE 8/10
active
Intensity: 100%
RPE 10/10
cooldown
Intensity: 30%
RPE 3/10
cooldown
Intensity: 30%
RPE 2/10
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, GCN, Ramp, Intervals, RPE, video, GCN Training.
No reviews yet.
