AV short intervals + Threshold + VO2 (week 4)

• Cycling
• 1h 59mTime
• 140Stress
• 0.84Intensity
• 60Popularity

About this workout

This workout features brutal 30-second efforts at 180% FTP, perfect for developing that top-end punch to close gaps during races or group rides. Incorporating Billat intervals, it's an effective way to boost your anaerobic capacity and lactate tolerance for those gnarly final kicks.

Workout structure

• 20 min @ 65% (65w)
• 1 min @ 140% (140w)
• 2 min @ 65% (65w)
• 5 min @ 100% (100w)
• 3 min @ 40% (40w)
• 1 min @ 140% (140w)
• 2 min @ 40% (40w)
• 4 min @ 105% (105w)
• 3 min @ 40% (40w)
• 1 min @ 140% (140w)
• 2 min @ 40% (40w)
• 3 min @ 110% (110w)
• 10 min @ 65% (65w)
• 5X
  • 30 sec @ 180% (180w)
  • 2 min @ 40% (40w)
• 30 sec @ 180% (180w)
• 5 min @ 40% (40w)
• 2X
  • 15 sec @ 250% (250w)
  • 2 min @ 40% (40w)
• 15 sec @ 250% (250w)
• 40 min @ 65% (65w)