4 second intervals
- Cycling
- 35mTime
- 56Stress
- 0.96Intensity
- 425Popularity
About this workout
This workout features intense 4-second intervals designed to build your explosive kick and lactate tolerance, perfect for closing gaps in a race or powering through a sprint finish. A classic example of Billat intervals, it’s a punishing but effective way to boost your anaerobic capacity.
Workout structure
- 4 min @ 40% (40w) Erg
- 2:30 min @ 60% (60w)
- 1 min @ 75% (75w)
- 1 min @ 60% (60w)
- 30 sec @ 100% (100w)
- 2 min @ 40% (40w)
- 1 min @ 70% (70w) 5% Slope
- 20 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 40 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 40 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 2X
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 6%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 8%
- 20 sec @ 40% (40w) 4%
- 10 sec @ 80% (80w) 8%
- 4 sec @ 400% (400w) 8%
- 10 sec @ 80% (80w) 4%
- 20 sec @ 40% (40w) 4%
- 3:6 min @ 40% (40w) Erg