Lollygag 60 + CAD + Late Intervals

• Cycling
• 1h 42mTime
• 70Stress
• 0.64Intensity
• 17Popularity

About this workout

This workout features brutal Billat intervals that deliver a savage kick to your sprinting power and lactate tolerance, perfect for closing gaps during a race or powering through breakaways. A solid choice for those looking to build top-end punch without sacrificing too much time on the bike.

Workout structure

• Warm-Up 7 min @ 40% (40w)
• Warm-Up 3 min @ 60% (60w)
• 5 min @ 55% (55w) 92-102 rpm
• 5 min @ 61% (61w)
• 5 min @ 62% (62w) 92-102 rpm
• 2 min @ 60% (60w)
• 5 min @ 61% (61w) 92-102 rpm
• 1 min @ 66% (66w)
• 5 min @ 60% (60w) 92-102 rpm
• 1 min @ 64% (64w)
• 5 min @ 55% (55w) 92-102 rpm
• 5 min @ 61% (61w)
• 5 min @ 62% (62w) 92-102 rpm
• 1 min @ 50% (50w)
• Cooldown 5 min @ 40% (40w)
• 5 min @ 40% (40w)
• 3 min @ 60% (60w)
• 5 min @ 41% (41w)
• 5 min @ 60% (60w)
• 4X
  • 5 sec @ 100% (100w)
  • 15 sec @ 160% (160w)
  • 40 sec @ 50% (50w)
• 5 sec @ 100% (100w)
• 15 sec @ 160% (160w)
• 3 min @ 69% (69w)
• 4X
  • 5 sec @ 100% (100w)
  • 15 sec @ 160% (160w)
  • 40 sec @ 50% (50w)
• 5 sec @ 100% (100w)
• 15 sec @ 160% (160w)
• 7 min @ 69% (69w)
• 40 sec @ 50% (50w)
• 5 min @ 40% (40w)