Bondcliff intervals

• Cycling
• 1h 30mTime
• 104Stress
• 0.83Intensity
• 70Popularity

About this workout

Bondcliff intervals deliver a hard-hitting anaerobic workout with sustained efforts that build your kick to close gaps and enhance your lactate tolerance. This session is a fantastic choice for sharpening your sprinting power ahead of group rides or race day, making it a classic addition to your training arsenal alongside Billat intervals and pyramid intervals.

Workout structure

• Active 5 min @ 50% (50w)
• Active 5 min @ 71% (71w)
• Active 2:45 min @ 96% (96w)
• Active 15 sec @ 145% (145w)
• Active 5 min @ 39% (39w)
• 3X
  • Active 30 sec @ 145% (145w)
  • Active 30 sec @ 83% (83w)
  • Active 14 min @ 87% (87w)
  • Active 3 min @ 39% (39w)
• Active 30 sec @ 145% (145w)
• Active 30 sec @ 83% (83w)
• Active 14 min @ 87% (87w)
• Active 1:30 min @ 39% (39w)
• Active 1:30 min @ 30% (30w)