E1-S4-D3-(2025) (Vo2màx, mix HIIT+Billat)

• Cycling
• 2h 14mTime
• 150Stress
• 0.82Intensity
• 30Popularity

About this workout

This gnarly workout features Billat intervals with a mix of HIIT, pushing you to sustain 105% FTP for 3 minutes while building your anaerobic capacity. It's perfect for closing gaps during intense group rides or sharpening your sprinting power when the race kicks into high gear.

Workout structure

• 10 min @ 41-64% (41-64w)
• 5 min @ 64-84% (64-84w)
• 5 min @ 84-64% (84-64w)
• 5 min @ 50% (50w)
• 10X
  • 30 sec @ 121% (121w)
  • 30 sec @ 85% (85w)
• 10 min @ 50% (50w)
• 10X
  • Rest 30 sec @ 121% (121w)
  • 30 sec @ 85% (85w)
• 10 min @ 45% (45w)
• 10X
  • Rest 30 sec @ 121% (121w)
  • 30 sec @ 85% (85w)
• 10 min @ 45% (45w)
• 4X
  • 3 min @ 105% (105w)
  • 3 min @ 35% (35w)
• 5 min @ 45% (45w)
• 5 min @ 75-90% (75-90w)
• 5 min @ 90-75% (90-75w)
• 10 min @ 45-30% (45-30w)