100% MAP Intervals - Level 11

• Cycling
• 1h 31mTime
• 99Stress
• 0.81Intensity
• 40Popularity

About this workout

This workout features intense 100% MAP intervals, pushing your limits with 3 sets of 6 × 60 seconds at 115% FTP, making it perfect for developing your aerobic ceiling and preparing for when the road kicks up. Incorporate these Billat intervals into your training for a brutal boost in VO2 max, ideal for sharpening your race pace and tackling challenging climbs.

Workout structure

• 5 min @ 50% (50w)
• 7 min @ 65% (65w)
• 4 min @ 85% (85w)
• 1 min @ 120% (120w)
• 1 min @ 50% (50w)
• 1 min @ 120% (120w)
• 2 min @ 50% (50w)
• 6X
  • 1 min @ 115% (115w)
  • 2 min @ 55% (55w)
• 3 min @ 55% (55w)
• 6X
  • 1 min @ 115% (115w)
  • 2 min @ 55% (55w)
• 3 min @ 55% (55w)
• 6X
  • 1 min @ 115% (115w)
  • 2 min @ 55% (55w)
• 10 min @ 40% (40w)