Workouts / HIIT
HIIT
30 min FTP HIIT Booster For Longer Efforts
A short, sharp 30-minute HIIT session designed to boost your FTP for extended efforts like climbs or time trials.
Duration30:00
TSS50
IF1.00
Blocks9
Time30:00
TSS50
IF1.00
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 7% · 2 minZ2 17% · 5 minZ3 3% · 1 minZ5 73% · 22 min
Intervals
9 blocksZ2
Warm-upRPE 3/10
1:0065%Z3
Warm-upRPE 5/10
1:0085%Z2
Warm-upRPE 3/10
2:0065%Z5
IntervalRPE 8/10
5:00110%Z2
RecoveryRPE 3/10
1:0065%Z5
IntervalRPE 8/10
7:00110%Z2
RecoveryRPE 3/10
1:0065%Z5
IntervalRPE 8/10
10:00110%Z1
Cool-downRPE 2/10
2:0055%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.
Reviews
Tags
FTPHIITThresholdClimbingTime TrialvideoGCN Training
More like this