#9 threshold intervals
- Cycling
- 1hTime
- 65Stress
- 0.81Intensity
- 15Popularity
About this workout
This workout features vigorous Billat intervals, pushing your limits with 60-second efforts at 95% FTP, perfect for building that top-end punch needed during race kicks or breakaways. It's a solid choice for boosting your aerobic ceiling and preparing for those tough climbs ahead.
Workout structure
- Warm-Up 1 min @ 40-65% (40-65w)
- 2X
- Active 1 min @ 65% (65w)
- Active 1 min @ 80% (80w)
- Active 50 sec @ 95% (95w)
- Active 20 sec @ 100% (100w)
- Active 1 min @ 80% (80w)
- Active 1:50 min @ 65% (65w)
- Active 1 min @ 85% (85w)
- 2X
- Active 30 sec @ 103% (103w)
- Active 1 min @ 90% (90w)
- 2X
- Active 1 min @ 95% (95w)
- Active 30 sec @ 103% (103w)
- Active 1 min @ 70-80% (70-80w)
- Active 1 min @ 90% (90w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 100% (100w)
- Active 30 sec @ 105% (105w)
- Active 30 sec @ 100% (100w)
- Active 1 min @ 95% (95w)
- Active 1 min @ 90% (90w)
- 2X
- Active 1 min @ 70-80% (70-80w)
- Active 1 min @ 95% (95w)
- Active 30 sec @ 103% (103w)
- Active 10 min @ 70% (70w)
- Active 20 sec @ 120% (120w) 90 rpm
- Active 30 sec @ 50% (50w) 100 rpm
- Active 20 sec @ 120% (120w) 110 rpm
- Active 30 sec @ 50% (50w) 115 rpm
- Active 20 sec @ 120% (120w) 120 rpm
- Active 30 sec @ 50% (50w) 125 rpm
- Active 15 sec @ 120% (120w) 130 rpm
- Active 45 sec @ 50% (50w) 110 rpm
- Active 15 sec @ 120% (120w) 120 rpm
- Active 45 sec @ 50% (50w) 115 rpm
- Active 15 sec @ 120% (120w) 110 rpm
- Active 45 sec @ 50% (50w) 105 rpm
- Active 20 sec @ 120% (120w) 100 rpm
- Active 30 sec @ 50% (50w)
- 2X
- Active 20 sec @ 120% (120w)
- Rest 30 sec @ 50% (50w)
- Active 4:30 min @ 55% (55w)
- 2X
- Rest 15 sec @ 120% (120w)
- Active 45 sec @ 50% (50w)
- 3X
- Rest 20 sec @ 120% (120w)
- Active 45 sec @ 50% (50w)
- Rest 15 sec @ 120% (120w)
- Active 45 sec @ 50% (50w)
- Rest 15 sec @ 120% (120w)
- Active 45 sec @ 50% (50w)
- Active 1:45 min @ 60-35% (60-35w)