Workout
Sevens is a high-intensity 30-minute workout with two blocks of seven 30-second maximal efforts, designed to boost your VO2 Max, power, and recovery.
warmup
Intensity: 50percentage
5-Minute Warm-Up
Repeat 7 times
Block 1: First 7 Efforts
active
Intensity: 150percentage
Maximal Effort
recovery
Intensity: 45percentage
Easy Recovery
recovery
Intensity: 45percentage
Mid-Session Recovery
Repeat 7 times
Block 2: Final 7 Efforts
active
Intensity: 150percentage
Maximal Effort
recovery
Intensity: 45percentage
Easy Recovery
cooldown
Intensity: 50percentage
Warm Down & Recovery
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