Anaerobic

2x Progressively decreasing Intervals to failure

  • Cycling
  • 50mTime
  • 83Stress
  • 1.00Intensity
  • 82Popularity

About this workout

This workout features Billat intervals, pushing your limits with 6 × 30 seconds at 123% FTP, designed to build explosive power and lactate tolerance. Perfect for sharpening your kick in breakaway situations or enhancing your sprinting capability for group rides.

Sanbangamaran

Workout structure

  • 3 min @ 40% (40w)
  • 2 min @ 40-100% (40-100w)
  • 1 min @ 100-129% (100-129w)
  • 30 sec @ 129% (129w)
  • 2:30 min @ 40% (40w)
  • 3 min @ 129% (129w)
  • 2 min @ 71% (71w)
  • 2 min @ 129% (129w)
  • 1:20 min @ 71% (71w)
  • 1 min @ 129% (129w)
  • 40 sec @ 71% (71w)
  • 40 sec @ 129% (129w)
  • 27 sec @ 71% (71w)
  • 4X
    • 30 sec @ 129% (129w)
    • 20 sec @ 71% (71w)
  • 3:33 min @ 40% (40w)
  • 3 min @ 123% (123w)
  • 2 min @ 77% (77w)
  • 2 min @ 123% (123w)
  • 1:20 min @ 77% (77w)
  • 1 min @ 123% (123w)
  • 40 sec @ 77% (77w)
  • 40 sec @ 123% (123w)
  • 27 sec @ 77% (77w)
  • 6X
    • 30 sec @ 123% (123w)
    • 20 sec @ 77% (77w)
  • 2:53 min @ 50% (50w)
  • 4 min @ 40% (40w)