Anaerobic

EPD SWEET SPOT INTERVALS

  • Cycling
  • 1h 10mTime
  • 85Stress
  • 0.85Intensity
  • 25Popularity

About this workout

This workout features intense Billat intervals that push your limits with short bursts at 250% FTP, ideal for building the kick needed to close gaps during race day or group rides. It’s a classic anaerobic session that hones your raw sprinting power and lactate tolerance for those gnarly moments when you need to dig deep.

Michal Tudek

Workout structure

  • Warm-Up 15 min @ 50-70% (50-70w)
  • 1 min @ 80% (80w)
  • Cooldown 1 min @ 55% (55w)
  • 1 min @ 80% (80w)
  • 2 min @ 55% (55w)
  • 2X
    • 12 sec @ 250% (250w)
    • 24 sec @ 40% (40w)
  • 12 sec @ 250% (250w)
  • 15 min @ 95% (95w)
  • 11 min @ 45% (45w)
  • 2X
    • 12 sec @ 250% (250w)
    • 24 sec @ 40% (40w)
  • 12 sec @ 250% (250w)
  • 15 min @ 95% (95w)
  • 7 min @ 70-45% (70-45w)