2 sets of 2x4min, 2x3min, 2x2min, 3x1minute Power Intervals

• Cycling
• 2h 10mTime
• 129Stress
• 0.77Intensity
• 50Popularity

About this workout

This workout features two sets of Billat intervals, pushing your limits with sustained 4-minute efforts at 100% FTP, designed to sharpen your critical power for those tough group rides and time trials. Ideal for building the endurance and strength necessary to maintain solid pace when the race heats up.

Workout structure

• 20 min @ 60% (60w)
• 2X
  • 4 min @ 100% (100w)
  • Rest 4 min @ 50% (50w)
• 2X
  • 3 min @ 100% (100w)
  • Rest 3 min @ 50% (50w)
• 2X
  • 2 min @ 100% (100w)
  • Rest 2 min @ 50% (50w)
• 2X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 50% (50w)
• 10 min @ 60% (60w)
• 2X
  • 4 min @ 100% (100w)
  • Rest 4 min @ 50% (50w)
• 2X
  • 3 min @ 100% (100w)
  • Rest 3 min @ 50% (50w)
• 2X
  • 2 min @ 100% (100w)
  • Rest 2 min @ 50% (50w)
• 2X
  • 1 min @ 100% (100w)
  • Rest 1 min @ 50% (50w)
• 20 min @ 60% (60w)