Anaerobic

30 SEC. SPRINT INTERVALS

  • Cycling
  • 1h 10mTime
  • 45Stress
  • 0.62Intensity
  • 15Popularity

About this workout

These 30-second sprint intervals are a brutal way to build your raw sprinting power and lactate tolerance, perfect for closing gaps during group rides or delivering a killer kick at the finish. Incorporate this workout to develop the top-end punch needed for those gnarly race moments and improve your anaerobic capacity with classic Billat intervals.

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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)
  • 2 min @ 27% (27w)
  • 5X
    • 30 sec @ 135% (135w)
    • Rest 8 min @ 27% (27w)
  • 5:55 min @ 27% (27w)