anaerobic 30 second intervals

• Cycling
• 1hTime
• 83Stress
• 0.91Intensity
• 20Popularity

About this workout

Push your limits with these gnarly 30-second anaerobic intervals designed to build raw sprinting power and lactate tolerance. Perfect for closing gaps in a group ride or adding that savage kick to your race finish, this workout features Billat intervals that will leave you gasping but stronger.

Workout structure

• 2 min @ 56% (56w)
• 2 min @ 60% (60w)
• 2 min @ 64% (64w)
• 2 min @ 68% (68w)
• 2 min @ 72% (72w)
• 2 min @ 80% (80w)
• 2 min @ 88% (88w)
• 1 min @ 100% (100w)
• 2X
  • 2 min @ 60% (60w)
  • 30 sec @ 116% (116w)
• 2 min @ 60% (60w)
• 5X
  • 30 sec @ 130% (130w)
  • 30 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 140% (140w)
  • 30 sec @ 60% (60w)
• 5 min @ 60% (60w)
• 5X
  • 30 sec @ 150% (150w)
  • 30 sec @ 60% (60w)
• 5 min @ 64% (64w)
• 8 min @ 56% (56w)