Aerobic-capacity intervals

• Cycling
• 1h 2mTime
• 66Stress
• 0.80Intensity
• 15Popularity

About this workout

This workout features Billat intervals that push your limits with 3 sets of 7 × 45 seconds at 117% FTP, building your aerobic ceiling for those tough climbs and race kicks. A critical session for developing your capacity when the road gets steep or when you need to respond to sudden attacks in a race.

Workout structure

• 5 min @ 40-60% (40-60w)
• 30 sec @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 100% (100w)
• 30 sec @ 50% (50w)
• 30 sec @ 107% (107w)
• 30 sec @ 50% (50w)
• 30 sec @ 117% (117w)
• 5:30 min @ 40% (40w)
• 7X
  • 45 sec @ 117% (117w)
  • Rest 45 sec @ 40% (40w)
• 5:45 min @ 40% (40w)
• 7X
  • 45 sec @ 117% (117w)
  • Rest 45 sec @ 40% (40w)
• 5:45 min @ 40% (40w)
• 7X
  • 45 sec @ 117% (117w)
  • Rest 45 sec @ 40% (40w)
• 5 min @ 40% (40w)