Micro Intervals-4: 40x:15(:15) - 190 min (3h 10m)

• Cycling
• 3h 10mTime
• 177Stress
• 0.75Intensity
• 41Popularity

About this workout

Get ready for a savage workout with 40x15 second Billat intervals, pushing your VO2 max to new heights while building the aerobic ceiling needed for those steep climbs. This session is perfect for cyclists aiming to boost their power for breakaways or improve their performance in time trials, all while keeping the effort manageable with short recoveries.

Workout structure

• Warmup 10 min @ 30-59% (30-59w) 90-100 rpm
• Endurance 30 min @ 60-79% (60-79w) 90-100 rpm
• 40X
  • Anaerobic Capacity 15 sec @ 120% (120w) 95-105 rpm
  • Rest 15 sec @ 85% (85w)
• Tempo 120 min @ 79-60% (79-60w) 90-100 rpm
• Cool Down 10 min @ 59-30% (59-30w) 80-100 rpm