Anaerobic

#4 short intervals

  • Cycling
  • 1hTime
  • 73Stress
  • 0.85Intensity
  • 15Popularity

About this workout

This workout features Billat intervals, pushing your anaerobic limits with short bursts of high-intensity efforts that build the kick to close gaps and enhance your sprinting power. Perfect for sharpening your punch in races or group rides when the pace heats up.

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Workout structure

  • Warm-Up 2:30 min @ 30-70% (30-70w)
  • Active 30 sec @ 80% (80w)
  • Active 2 min @ 60% (60w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 95% (95w)
  • Active 1 min @ 60% (60w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 95% (95w)
  • Active 2 min @ 60% (60w)
  • 2X
    • Active 1 min @ 90% (90w)
    • Active 20 sec @ 50% (50w) 105 rpm
  • Active 2 min @ 80% (80w)
  • 2X
    • Active 20 sec @ 50% (50w) 105 rpm
    • Active 1 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 105 rpm
  • Active 2 min @ 80% (80w)
  • 2X
    • Active 20 sec @ 50% (50w) 105 rpm
    • Active 1 min @ 90% (90w)
  • Active 20 sec @ 50% (50w) 105 rpm
  • Active 3 min @ 60% (60w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 75% (75w)
  • Active 45 sec @ 110% (110w)
  • Active 45 sec @ 65% (65w)
  • Active 1 min @ 100% (100w)
  • Active 45 sec @ 60% (60w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 80% (80w)
  • Active 45 sec @ 110% (110w)
  • Active 45 sec @ 65% (65w)
  • Active 1 min @ 100% (100w)
  • Active 2 min @ 60% (60w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 70% (70w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 125% (125w)
  • Active 2 min @ 60% (60w)
  • Active 45 sec @ 110% (110w)
  • Active 30 sec @ 80% (80w)
  • Active 45 sec @ 110% (110w)
  • Active 30 sec @ 70% (70w)
  • Active 45 sec @ 110% (110w)
  • Active 30 sec @ 80% (80w)
  • Active 45 sec @ 110% (110w)
  • Active 2 min @ 60% (60w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 75% (75w)
  • Active 30 sec @ 125% (125w)
  • Active 30 sec @ 80% (80w)
  • Active 30 sec @ 125% (125w)
  • Active 2 min @ 60% (60w)
  • 3X
    • Active 20 sec @ 160% (160w)
    • Active 40 sec @ 50% (50w)
  • Cooldown 4:5 min @ 70-40% (70-40w)