Micro Intervals #1

• Cycling
• 1hTime
• 51Stress
• 0.71Intensity
• 120Popularity

About this workout

This workout features a series of short, intense bursts with 30-second efforts at 110% FTP, perfect for developing your aerobic ceiling and pushing your VO2 max. Ideal for sharpening your performance in group rides or time trials, these Billat intervals can help you find that extra gear when the race heats up.

Workout structure

• 6 min @ 45% (45w)
• 2:40 min @ 70% (70w)
• 2:40 min @ 75% (75w)
• 45 sec @ 100% (100w)
• 1:15 min @ 80% (80w)
• 4 min @ 45% (45w)
• 8X
  • 20 sec @ 115% (115w)
  • 40 sec @ 55% (55w)
• 4:20 min @ 55% (55w)
• 8X
  • 30 sec @ 110% (110w)
  • 30 sec @ 55% (55w)
• 4:20 min @ 55% (55w)
• 8X
  • 20 sec @ 115% (115w)
  • 40 sec @ 55% (55w)
• 10 min @ 45% (45w)