Anaerobic

race winning intervals 1

  • Cycling
  • 1h 49mTime
  • 151Stress
  • 0.91Intensity
  • 105Popularity

About this workout

This workout features a series of brutal Billat intervals, pushing your limits with 5 sets of 3 minutes at 120% FTP, perfect for building the kick you need to close gaps and unleash a savage sprint in races. Use it to develop your raw power and lactate tolerance, ensuring you're ready for those critical moments when the race heats up.

duartemarivoet

Workout structure

  • 20 min @ 55% (55w) 100 rpm
  • 5X
    • 1 min @ 80% (80w) 120 rpm
    • Rest 1 min @ 50% (50w)
  • 5 min @ 60% (60w) 100 rpm
  • 5X
    • 30 sec @ 200% (200w) 110 rpm
    • 3 min @ 120% (120w) 90 rpm
    • 10 sec @ 200% (200w) 110 rpm
    • 5 min @ 50% (50w) 100 rpm
  • 8X
    • 1 min @ 80% (80w) 120 rpm
    • Rest 1 min @ 50% (50w)
  • 15 min @ 55% (55w) 100 rpm