Anaerobic

AC-W6 All AC Intervals 1

  • Cycling
  • 54mTime
  • 85Stress
  • 0.97Intensity
  • 90Popularity

About this workout

Get ready to push your limits with these brutal 3 × 2 min Billat intervals at 135% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for those looking to develop the top-end punch needed for race kicks and breakaways.

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Workout structure

  • Warm-Up 4 min @ 65% (65w)
  • 4X
    • Warm-Up 30 sec @ 95% (95w) 95-130 rpm
    • Rest 30 sec @ 50% (50w)
  • Warm-Up 4 min @ 65% (65w)
  • 3X
    • 2 min @ 135% (135w)
    • Rest 1:30 min @ 50% (50w)
  • Rest 5 min @ 50% (50w)
  • 3X
    • 1 min @ 150% (150w)
    • Rest 1 min @ 50% (50w)
  • Rest 5 min @ 50% (50w)
  • 3X
    • 30 sec @ 200% (200w)
    • Rest 1 min @ 50% (50w)
  • Cooldown 3 min @ 50% (50w)
  • Cooldown 4 min @ 65% (65w) 95-110 rpm
  • Cooldown 4 min @ 50% (50w)