Workouts / Interval
Interval
Quick 30min FTP Booster For Longer Efforts
A short, sharp 30 minute session designed to give your FTP a boost for extended efforts like climbs and time-trials.
Duration33:00
TSS34
IF0.79
Blocks7
Time33:00
TSS34
IF0.79
Profile
Targets in % FTP
100%50%0%
0:0016:3033:00
Z1 53% · 18 minZ4 47% · 16 min
Intervals
7 blocksZ1
Warm-upProgressive warm-up spinning up the legs.
6:0050%Repeat 3×
Z4
IntervalHigh cadence spin-up opener
0:30105%Z1
RecoveryEasy spinning
0:3055%Z1
RecoveryEasy recovery before the main threshold blocks.
2:0055%Repeat 2×
Z4
IntervalSustain FTP threshold effort.
7:00100%Z1
RecoverySpin easy to recover.
2:0055%Z1
Cool-downCool down and bring the heart rate down.
4:0050%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.