Power Intervals #1

• Cycling
• 56mTime
• 105Stress
• 1.06Intensity
• 35Popularity

About this workout

This workout features brutal Billat intervals designed to build your sprinting power and lactate tolerance with high-intensity efforts at 150% FTP. Perfect for developing the kick needed to close gaps during races or group rides, it’s a punishing but essential workout for any competitive cyclist.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 75% (75w)
• 2X
  • 1 min @ 80% (80w)
  • 1 min @ 50% (50w)
• 2X
  • 1 min @ 98% (98w)
  • 1 min @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 30 sec @ 130% (130w) 85 rpm
  • 2 min @ 150% (150w)
  • 3 min @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 30 sec @ 130% (130w) 85 rpm
  • 2 min @ 150% (150w)
  • 3 min @ 50% (50w)
• 1:30 min @ 65% (65w)
• 1:30 min @ 58% (58w)
• 1:30 min @ 53% (53w)
• 1:30 min @ 45% (45w)