Intervals 1 Cadence

• Cycling
• 1hTime
• 56Stress
• 0.75Intensity
• 45Popularity

About this workout

This tempo workout features steady efforts with Billat intervals, pushing you to sustain a solid pace at 85% FTP. It's a mid-week staple for building aerobic durability and preparing for those long climbs or sustained group ride efforts.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• Active 1 min @ 60% (60w)
• Active 1 min @ 68% (68w)
• Active 1 min @ 75% (75w)
• Active 1 min @ 83% (83w)
• Active 1 min @ 90% (90w)
• Active 2 min @ 55% (55w)
• 2X
  • Active 2 min @ 85% (85w) 110 rpm
  • Rest 2 min @ 85% (85w) 55 rpm
• Active 2 min @ 35% (35w)
• 2X
  • Active 2 min @ 85% (85w) 110 rpm
  • Rest 2 min @ 85% (85w) 55 rpm
• Active 2 min @ 35% (35w)
• 2X
  • Active 2 min @ 85% (85w) 110 rpm
  • Rest 2 min @ 85% (85w) 55 rpm
• Active 2 min @ 35% (35w)
• 2X
  • Active 2 min @ 85% (85w) 110 rpm
  • Rest 2 min @ 85% (85w) 55 rpm
• Active 2 min @ 35% (35w)
• Cooldown 8 min @ 55-35% (55-35w)