A short, sharp 30 minute session designed to give your FTP a boost for extended efforts like climbs and time-trials.
warmup
Intensity: 50%
Warm-up, gradually increasing intensity.
warmup
Intensity: 85%
Short primer effort.
recovery
Intensity: 55%
Easy spin before the main set.
Repeat 2 times
active
Intensity: 100%
8 minute effort at FTP.
recovery
Intensity: 55%
3 minute recovery spin.
cooldown
Intensity: 50%
Cool down, spinning out the legs.
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as FTP, 30-min, GCN, Time Trial, Climbing, No Music, video, GCN Training.
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