Anaerobic

Billats 30/30s (3x5min) @ 130%

  • Cycling
  • 50mTime
  • 49Stress
  • 0.77Intensity
  • 27Popularity

About this workout

This Billat 30/30 protocol packs a punch with short bursts at 130% FTP, perfect for building explosive kick and lactate tolerance, ideal for closing gaps in group rides or powering through race kicks. Incorporate this savage set into your training to boost your anaerobic capacity and sprinting prowess without sacrificing too much time.

thomashughes515

Workout structure

  • Warm-Up 10 min @ 50-70% (50-70w)
  • 5X
    • Active 20 sec @ 103% (103w) 95 rpm
    • Rest 40 sec @ 53% (53w) 65 rpm
  • 5X
    • Active 30 sec @ 130% (130w) 95 rpm
    • Rest 30 sec @ 38% (38w) 65 rpm
  • Active 5 min @ 58% (58w)
  • 5X
    • Active 30 sec @ 130% (130w) 95 rpm
    • Rest 30 sec @ 38% (38w) 65 rpm
  • Active 5 min @ 58% (58w)
  • 5X
    • Active 30 sec @ 130% (130w) 95 rpm
    • Rest 30 sec @ 38% (38w) 65 rpm
  • Cooldown 10 min @ 63-43% (63-43w)