Max Aerobic Sustained Intervals

• Cycling
• 1h 30mTime
• 101Stress
• 0.82Intensity
• 25Popularity

About this workout

Max Aerobic Sustained Intervals, featuring 4-minute efforts at 118% FTP, pack a punch for raising your aerobic ceiling and boosting your capacity when the road kicks up. Ideal for cyclists looking to enhance their performance for group rides or time trials, this workout uses a classic Billat intervals approach to maximize your training efficiency.

Workout structure

• 10 min @ 55-75% (55-75w)
• 2X
  • 30 sec @ 45% (45w)
  • Rest 1 min @ 70% (70w)
• 4X
  • 4 min @ 118% (118w)
  • Rest 4 min @ 45% (45w)
• 45 min @ 65% (65w)