Workouts / HIIT
HIIT
Start Hard, Finish Hard!
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.
Duration30:00
TSS40
IF0.89
Blocks13
Time30:00
TSS40
IF0.89
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z1 33% · 10 minZ2 20% · 6 minZ4 7% · 2 minZ5 40% · 12 min
Intervals
13 blocksZ1
Warm-up2/10 RPE
1:0055%Z2
Warm-up4/10 RPE
2:0075%Z1
Recovery2/10 RPE
1:0055%Z5
Interval8/10 RPE
2:00110%Z1
Recovery2/10 RPE
3:0055%Z5
Interval10/10 RPE
5:00115%Z1
Recovery1/10 RPE
1:0045%Z2
Interval4/10 RPE
3:0075%Z4
Interval7/10 RPE
2:00100%Z1
Recovery2/10 RPE
3:0055%Z5
Interval10/10 RPE
5:00115%Z1
Cool-down1/10 RPE
1:0045%Z2
Cool-down3/10 RPE
1:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.