Workouts
Workout
Build Your FTP & Increase Muscle Mass
HIIT
30 min
IF 0.59
A 30 minute HIIT workout with three 5-minute blocks at 8/10 effort to build your functional threshold power and increase muscle mass.
Duration
30 min
Blocks
9
Intensity
0.59
Workout analysis
Session profile and interval structure.
warmup · 30%3 min
3/10 effort at 90 rpm
warmup · 50%2 min
5/10 effort at 90 rpm
active · 100%1 min
10/10 effort at 90 rpm
active · 80%5 min
8/10 effort at 90 rpm
recovery · 30%3 min
3/10 effort at 90 rpm
active · 80%5 min
8/10 effort at 90 rpm
recovery · 30%3 min
3/10 effort at 90 rpm
active · 80%5 min
8/10 effort at 90 rpm
cooldown · 30%3 min
3/10 effort at 90 rpm
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, Strength, Interval, video, GCN Training.
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Session summary
Ratings, tags, and related sessions.
Tags
HIIT
FTP
Strength
Interval
video
GCN Training
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