All AC intervals

• Cycling
• 59mTime
• 89Stress
• 0.95Intensity
• 186Popularity

About this workout

Get ready for some hard-hitting Billat intervals with this workout featuring 3 × 2 min at 135% FTP, designed to build your kick for closing gaps and boosting raw sprinting power. Perfect for sharpening your anaerobic capacity before race day or during those gnarly group ride finishes.

Workout structure

• 15 min @ 55% (55w) 100 rpm
• 3X
  • 2 min @ 135% (135w) 90 rpm
  • Rest 1 min @ 50% (50w)
• 5 min @ 60% (60w) 100 rpm
• 3X
  • 1 min @ 150% (150w) 90 rpm
  • Rest 1 min @ 50% (50w)
• 5 min @ 60% (60w) 100 rpm
• 3X
  • 30 sec @ 200% (200w) 90 rpm
  • Rest 1 min @ 50% (50w)
• 15 min @ 50% (50w) 100 rpm