Intervals 3x2min, 3x1min, 3x 0:30min

• Cycling
• 49mTime
• 81Stress
• 0.99Intensity
• 55Popularity

About this workout

This workout features a punishing main set of Billat intervals with 2-minute efforts at 135% FTP, perfect for developing the raw sprinting power and lactate tolerance needed for race kicks and closing gaps. Incorporate this staple into your training for a top-end punch that will pay off on hard group rides and competitive efforts.

Workout structure

• 10 min @ 50-80% (50-80w)
• 2X
  • 2 min @ 135% (135w)
  • 2 min @ 50% (50w)
• 2 min @ 135% (135w)
• 5 min @ 50% (50w)
• 2X
  • 1 min @ 150% (150w)
  • 1 min @ 50% (50w)
• 1 min @ 150% (150w)
• 5 min @ 50% (50w)
• 3X
  • 30 sec @ 200% (200w)
  • 1 min @ 50% (50w)
• 10 min @ 80-50% (80-50w)