Workouts / HIIT
HIIT
Build Your FTP & Increase Muscle Mass
A 30 minute HIIT workout with three 5-minute blocks at 8/10 effort to build your functional threshold power and increase muscle mass.
Duration30:00
TSS45
IF0.95
Blocks5
Time30:00
TSS45
IF0.95
Profile
Targets in % FTP
100%50%0%
0:0015:0030:00
Z2 40% · 12 minZ3 7% · 2 minZ5 50% · 15 minZ6 3% · 1 min
Intervals
5 blocksZ2
Warm-upWarm-up at 3/10 effort
3:0065%Z3
Warm-upBuild effort to 5/10
2:0085%Z6
IntervalPrimer sprint at 10/10 effort
1:00150%Repeat 3×
Z5
Interval5 mins at 8/10 effort
5:00110%Z2
Recovery3 mins recovery at 3/10 effort
3:0065%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.