Anaerobic

HIE Micro Intervals

  • Cycling
  • 56mTime
  • 62Stress
  • 0.81Intensity
  • 15Popularity

About this workout

This workout features high-intensity micro intervals that will push your anaerobic capacity with 10 rounds of 30 seconds at 130% FTP, perfect for simulating race kicks or closing gaps in group rides. Incorporate these Billat intervals into your training to build that savage top-end punch and lactate tolerance for when the competition heats up.

ACON1927

Workout structure

  • 1 min @ 40% (40w)
  • 1 min @ 45% (45w)
  • 1 min @ 50% (50w)
  • 1 min @ 55% (55w)
  • 1 min @ 60% (60w)
  • 1 min @ 65% (65w)
  • 3 min @ 85% (85w)
  • 2X
    • 30 sec @ 115% (115w)
    • 30 sec @ 40% (40w)
  • 1 min @ 35% (35w)
  • 10X
    • 30 sec @ 120% (120w)
    • 15 sec @ 30% (30w)
  • 4 min @ 40% (40w)
  • 10X
    • 30 sec @ 125% (125w)
    • 15 sec @ 30% (30w)
  • 4 min @ 40% (40w)
  • 10X
    • 30 sec @ 130% (130w)
    • 15 sec @ 30% (30w)
  • 4 min @ 40% (40w)
  • 10 min @ 60-30% (60-30w)