30 SEC. INTERVALS (30 TIMES)

• Cycling
• 1h 0mTime
• 57Stress
• 0.75Intensity
• 15Popularity

About this workout

This workout features Billat intervals with 30 seconds of intense effort at 113% FTP followed by brief 15-second recoveries, pushing your VO2 max to new heights. Perfect for building the aerobic ceiling you need for those tough climbs or explosive race kicks.

Workout structure

• 5 min @ 27% (27w)
• 5 min @ 65% (65w)
• 5 min @ 98% (98w)
• 2 min @ 27% (27w)
• 30 sec @ 113% (113w)
• 2 min @ 27% (27w)
• 5 sec @ 135% (135w)
• 3 min @ 27% (27w)
• 10X
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 27% (27w)
• 3 min @ 27% (27w)
• 10X
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 27% (27w)
• 3 min @ 27% (27w)
• 10X
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 27% (27w)
• 9 min @ 27% (27w)