Billat intervals (3x10x30/30)

• Cycling
• 1h 25mTime
• 147Stress
• 1.02Intensity
• 260Popularity

About this workout

Three sets of ten 30-second efforts at 150% FTP with 30-second recovery — Billat-style anaerobic intervals. Relentless power work that builds your sprint capacity and teaches you to handle repeated accelerations.

Workout structure

• 5 min @ 65% (65w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 150% (150w)
  • 30 sec @ 65% (65w)
• 10 min @ 75% (75w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 150% (150w)
  • 30 sec @ 65% (65w)
• 10 min @ 75% (75w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 150% (150w)
  • 30 sec @ 65% (65w)
• 10 min @ 75% (75w)
• 5 min @ 55% (55w)