AC Intervals #1
- Cycling
- 56mTime
- 71Stress
- 0.87Intensity
- 65Popularity
About this workout
This workout features intense 10-second efforts at 200% FTP, perfect for building that explosive kick needed to close gaps or make race-winning moves. Incorporate these Billat intervals into your routine to boost your raw sprinting power and lactate tolerance while keeping your training fresh and challenging.
Workout structure
- 3 min @ 50% (50w)
- 4X
- 10 sec @ 200% (200w)
- 50 sec @ 50% (50w)
- 1:30 min @ 60% (60w)
- 1:30 min @ 75% (75w)
- 2 min @ 50% (50w)
- 2:30 min @ 90% (90w)
- 2:30 min @ 104% (104w)
- 3 min @ 50% (50w)
- 2 min @ 121% (121w)
- 1 min @ 50% (50w)
- 1 min @ 131% (131w)
- 1 min @ 50% (50w)
- 30 sec @ 140% (140w)
- 5 min @ 50% (50w)
- 2 min @ 121% (121w)
- 1 min @ 50% (50w)
- 1 min @ 131% (131w)
- 1 min @ 50% (50w)
- 30 sec @ 140% (140w)
- 5 min @ 50% (50w)
- 2 min @ 121% (121w)
- 1 min @ 50% (50w)
- 1 min @ 131% (131w)
- 1 min @ 50% (50w)
- 30 sec @ 140% (140w)
- 5 min @ 50% (50w)
- 1:15 min @ 75% (75w)
- 1:15 min @ 64% (64w)
- 1:15 min @ 56% (56w)
- 1:15 min @ 45% (45w)