30 SEC. INTERVALS (30 TIMES)

• Cycling
• 59mTime
• 74Stress
• 0.87Intensity
• 45Popularity

About this workout

This workout features brutal Billat intervals, pushing you to sustain 120% FTP for 30 seconds with just 15 seconds of recovery, designed to ramp up your VO2 max and boost your capacity for those tough climbs. Perfect for race preparation or sharpening your sprinting ability in group rides, this session will leave you gasping for breath but stronger.

Workout structure

• 5 min @ 55% (55w)
• 5 min @ 75% (75w)
• 5 min @ 105% (105w)
• 2 min @ 55% (55w)
• 30 sec @ 120% (120w)
• 2 min @ 55% (55w)
• 5 sec @ 150% (150w)
• 3 min @ 55% (55w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 55% (55w)
• 3 min @ 55% (55w)
• 5 min @ 55% (55w)