Anaerobic

6x15x15 Basic Micro-Intervals

  • Cycling
  • 1h 15mTime
  • 65Stress
  • 0.72Intensity
  • 75Popularity

About this workout

This workout features a classic set of Billat intervals, pushing you through 5 sets of 8 × 15 seconds at 150% FTP with brief recoveries, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for sharpening your top-end punch before races or group rides where sprinting is essential.

nigelwong

Workout structure

  • Active 10 min @ 39-64% (39-64w)
  • 2X
    • Active 15 sec @ 100% (100w)
    • Active 15 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 120% (120w)
    • Active 15 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 140% (140w)
    • Active 15 sec @ 40% (40w)
  • 2X
    • Active 15 sec @ 160% (160w)
    • Active 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 8X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 8X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 8X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 8X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • 8X
    • Active 15 sec @ 150% (150w)
    • Active 15 sec @ 40% (40w)
  • Active 5:15 min @ 40% (40w)
  • Active 10 min @ 48-32% (48-32w)