Workout
This indoor training session is designed to help you gain the fitness to drop your mates no matter what! This focusses on ramping efforts with both shorter and longer hard efforts.
warmup
Intensity: 30percentage
Warm Up: 2 mins at 1/10
warmup
Intensity: 30percentage
Warm Up: 1 min at 2/10
warmup
Intensity: 30percentage
Warm Up: 1 min at 1/10
warmup
Intensity: 30percentage
Warm Up: 1 min at 3/10
warmup
Intensity: 50percentage
Warm Up: 1 min at 5/10
warmup
Intensity: 70percentage
Warm Up: 2 mins at 7/10
warmup
Intensity: 90percentage
Warm Up: 1 min at 9/10
recovery
Intensity: 30percentage
Warm Up: 2 mins at 1/10
active
Intensity: 30percentage
Section 1: 1 min at 2/10
active
Intensity: 40percentage
Section 1: 30 sec at 4/10
active
Intensity: 50percentage
Section 1: 30 sec at 5/10
active
Intensity: 60percentage
Section 1: 1 min at 6/10
active
Intensity: 70percentage
Section 1: 1 min at 7/10
active
Intensity: 80percentage
Section 1: 30 sec at 8/10
active
Intensity: 90percentage
Section 1: 30 sec at 9/10
active
Intensity: 100percentage
Section 1: 2 mins at 10/10
recovery
Intensity: 30percentage
Section 1: 5 mins at 1/10
active
Intensity: 50percentage
Section 2: 20 sec at 5/10
active
Intensity: 60percentage
Section 2: 20 sec at 6/10
active
Intensity: 70percentage
Section 2: 20 sec at 7/10
active
Intensity: 80percentage
Section 2: 20 sec at 8/10
active
Intensity: 90percentage
Section 2: 20 sec at 9/10
active
Intensity: 100percentage
Section 2: 20 sec at 10/10
recovery
Intensity: 30percentage
Section 2: 3 mins at 1/10
Repeat 3 times
active
Intensity: 100percentage
25 sec at 10/10
recovery
Intensity: 30percentage
10 sec at 1/10
active
Intensity: 100percentage
25 sec at 10/10
recovery
Intensity: 30percentage
2 min at 1/10
active
Intensity: 100percentage
1 min at 10/10
cooldown
Intensity: 30percentage
2 min at 1/10
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