Billat VOR5-230:60-3

• Cycling
• 50mTime
• 63Stress
• 0.87Intensity
• 15Popularity

About this workout

This Billat protocol pushes your limits with short, intense efforts to boost your VO2 max, essential for those explosive moments in races or tough group rides. Perfect for refining your capacity when the road steepens or you need that extra punch to close gaps.

Workout structure

• Warm-Up 10 min @ 58-78% (58-78w)
• 2X
  • 30 sec @ 118% (118w)
  • 1 min @ 101% (101w)
• Active 20 sec @ 101% (101w)
• Active 3:20 min @ 70% (70w)
• 2X
  • 30 sec @ 118% (118w)
  • 1 min @ 101% (101w)
• Active 20 sec @ 101% (101w)
• Active 3:20 min @ 70% (70w)
• 2X
  • 30 sec @ 118% (118w)
  • 1 min @ 101% (101w)
• Active 20 sec @ 101% (101w)
• Active 3:20 min @ 70% (70w)
• 2X
  • 30 sec @ 118% (118w)
  • 1 min @ 101% (101w)
• Active 20 sec @ 101% (101w)
• Active 3:20 min @ 70% (70w)
• 2X
  • 30 sec @ 118% (118w)
  • 1 min @ 101% (101w)
• Active 20 sec @ 101% (101w)
• Cooldown 10 min @ 80-60% (80-60w)