200 hr Polarized wk2 intervals 30 sec @ 120%

• Cycling
• 41mTime
• 46Stress
• 0.82Intensity
• 40Popularity

About this workout

This workout features the intense Billat intervals, pushing your limits with 30-second efforts at 120% FTP, perfect for developing that top-end punch needed during race kicks or breakaways. It's a brutal yet effective way to elevate your aerobic ceiling and prepare for those steep climbs ahead.

Workout structure

• 5 min @ 45% (45w)
• 5 min @ 50% (50w)
• 30 sec @ 95% (95w)
• 30 sec @ 96-105% (96-105w)
• 3 min @ 50% (50w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 45% (45w)
• 3 min @ 45% (45w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 45% (45w)
• 3 min @ 45% (45w)
• 8X
  • 30 sec @ 120% (120w)
  • 15 sec @ 45% (45w)
• 3 min @ 45% (45w)