Workouts
Workout
Start Hard, Finish Hard!
HIIT
30 min
IF 0.61
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.
Duration
30 min
Blocks
13
Intensity
0.61
Workout analysis
Session profile and interval structure.
warmup · 30%1 min
warmup · 40%2 min
warmup · 30%1 min
active · 80%2 min
recovery · 30%3 min
active · 100%5 min
recovery · 30%1 min
recovery · 40%3 min
active · 70%2 min
recovery · 30%3 min
active · 100%5 min
cooldown · 30%1 min
cooldown · 30%1 min
Training purpose
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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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
FTP
Time Trial
Bookends
video
GCN Training
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