Anaerobic

Anaerobic 140%FTP Intervals

  • Cycling
  • 1h 22mTime
  • 110Stress
  • 0.90Intensity
  • 50Popularity

About this workout

This workout features intense 90-second efforts at 140% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power, perfect for those gnarly race scenarios. Incorporate these Billat intervals to boost your lactate tolerance and prepare for the demands of aggressive group rides or critical race moments.

RyanW

Workout structure

  • Warm-Up 7 min @ 40% (40w) 90 rpm
  • Warm-Up 1:30 min @ 40% (40w) 95 rpm
  • Warm-Up 1:30 min @ 40% (40w) 100 rpm
  • Warm-Up 1 min @ 40% (40w) 105 rpm
  • Warm-Up 1 min @ 40% (40w) 110 rpm
  • Warm-Up 30 sec @ 40% (40w) 115 rpm
  • Warm-Up 30 sec @ 40% (40w) 120 rpm
  • Warm-Up 4 min @ 40% (40w) 90 rpm
  • 10X
    • 30 sec @ 140% (140w)
    • Rest 1:30 min @ 90% (90w)
  • 10 min @ 50% (50w)
  • 10X
    • 30 sec @ 140% (140w)
    • Rest 1:30 min @ 90% (90w)
  • 10 min @ 50% (50w)
  • Cooldown 5 min @ 50% (50w)