Aerobic-capacity intervals

• Cycling
• 1h 2mTime
• 63Stress
• 0.78Intensity
• 45Popularity

About this workout

Aerobic-capacity intervals, featuring Billat intervals, push you to the edge with sustained efforts at 115% FTP, building your aerobic ceiling for those steep climbs and race-day surges. This workout is perfect for enhancing your stamina when the pace picks up in group rides or time trials.

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 @ 105% (105w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 5:30 min @ 40% (40w)
• 7X
  • 45 sec @ 115% (115w)
  • Rest 45 sec @ 40% (40w)
• 5:45 min @ 40% (40w)
• 7X
  • 45 sec @ 115% (115w)
  • Rest 45 sec @ 40% (40w)
• 5:45 min @ 40% (40w)
• 7X
  • 45 sec @ 115% (115w)
  • Rest 45 sec @ 40% (40w)
• 5 min @ 40% (40w)