MaxCals engine test day
P160-second sprint
The session: 10 min warm-up with 3 × 10 s at RPE (effort out of 10) 9–10, 90 s easy between · 60 s maximal all-out effort · 10 min easy cool-down
Pacing: RPE 10 for the full 60 seconds. No pacing, no holding back.
P310-minute max
The session: 12 min warm-up with 2 × 3 min at RPE 7–8, 3 min easy between · 3 min easy · 10 min maximal sustained effort · 10 min easy cool-down
Pacing: RPE 7–8 for the first 2 minutes, building to RPE 9 by minute 3, then hold it.
P4Tabata
The session: 10 min warm-up with 3 × 10 s sprints, 60 s easy between · 8 × [20 s on / 10 s off] · 5 min easy cool-down
Pacing: RPE 10 in every 20-second effort, and a complete stop in every 10-second rest.
P230-minute time trial
The session: 10 min warm-up with 2 × 2 min at RPE 7, 2 min easy between · 2 min easy · 30 min maximal sustained effort · 10 min easy cool-down
Pacing: RPE 6–7 for the first 5 minutes, RPE 8 by minute 10, hold RPE 8 to minute 25, then RPE 9 for the final 5.
These are maximal efforts. If you have a health condition or any doubt about training this hard, check with a doctor first, and stop if you feel unwell.
maxcals.com/tests