A 30-minute HIIT session featuring two 5-minute max efforts at the start and end. This 'bookends' workout is designed to build FTP and improve time trialling power.
warmup
Intensity: 30%
warmup
Intensity: 40%
warmup
Intensity: 30%
active
Intensity: 80%
recovery
Intensity: 30%
active
Intensity: 100%
recovery
Intensity: 30%
recovery
Intensity: 40%
active
Intensity: 70%
recovery
Intensity: 30%
active
Intensity: 100%
cooldown
Intensity: 30%
cooldown
Intensity: 30%
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.
Useful when you want sessions that match tags such as HIIT, FTP, Time Trial, Bookends, video, GCN Training.
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