Building Intervals 30

• Cycling
• 30mTime
• 27Stress
• 0.72Intensity
• 275Popularity

About this workout

This session features short, high-intensity bursts with Billat intervals, pushing your limits at 110% FTP for solid threshold development. Perfect for enhancing your race kicks and sustaining power on group rides, this workout sharpens your performance without overcooking your legs.

Workout structure

• 2 min @ 50-60% (50-60w)
• 10X
  • 10 sec @ 90% (90w)
  • Rest 10 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 10X
  • 10 sec @ 95% (95w)
  • Rest 10 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 10X
  • 10 sec @ 100% (100w)
  • Rest 10 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 10X
  • 10 sec @ 105% (105w)
  • Rest 10 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 10X
  • 10 sec @ 110% (110w)
  • Rest 10 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 1:20 min @ 80-50% (80-50w)