90 minutes 3x3x3min Intervals Billats

• Cycling
• 1h 27mTime
• 121Stress
• 0.91Intensity
• 51Popularity

About this workout

This challenging session features Billat intervals, stacking three sets of 3-minute efforts at 120% FTP with brief recoveries, perfect for pushing your VO2 max ceiling and building the power you need for hilly group rides or aggressive race kicks. Use this workout to sharpen your top-end capacity and prepare for those gnarly moments when the pace really picks up.

Workout structure

• 10 min @ 40-50% (40-50w)
• 5 min @ 85% (85w)
• 5 min @ 70% (70w)
• 3X
  • 3 min @ 120% (120w)
  • 3 min @ 55% (55w)
• 3X
  • 3 min @ 55% (55w)
  • 3 min @ 120% (120w)
• 2X
  • 3 min @ 55% (55w)
• 2X
  • 3 min @ 120% (120w)
  • 3 min @ 55% (55w)
• 3 min @ 120% (120w)
• 10 min @ 50-40% (50-40w)