Anaerobic

Recovery with spinning&Tempo intervals

  • Cycling
  • 1h 25mTime
  • 93Stress
  • 0.81Intensity
  • 105Popularity

About this workout

This workout features Billat intervals with short, intense 20-second efforts at 150% FTP, designed to build your anaerobic kick and raw sprinting power. A great addition to your weekly routine, it allows for recovery while sharpening your top-end punch for those critical race moments or group ride sprints.

petrakis.petros

Workout structure

  • Warm up 5 min @ 50% (50w) 90 rpm
  • Warm up 3 min @ 60% (60w) 100 rpm
  • Warm up 3 min @ 70% (70w) 110 rpm
  • Warm up 3 min @ 80% (80w) 120 rpm
  • Rest 1 min @ 50% (50w)
  • 5X
    • Spin 10 sec @ 120% (120w) 150 rpm
    • Rest 50 sec @ 50% (50w) 80 rpm
  • Spin 2 min @ 80% (80w) 120 rpm
  • Spin 2 min @ 70% (70w) 110 rpm
  • Spin 3 min @ 60% (60w) 100 rpm
  • Tempo 100rpm 8 min @ 90% (90w) 100 rpm
  • Rest 1 min @ 50% (50w)
  • Tempo 90rpm 8 min @ 90% (90w) 95 rpm
  • Rest 1 min @ 50% (50w) 70 rpm
  • Tempo 85 rpm 8 min @ 90% (90w) 90 rpm
  • Rest 2 min @ 50% (50w) 70 rpm
  • 5X
    • 10sited 10standining 20 sec @ 150% (150w) 150 rpm
    • Rest 1:40 min @ 50% (50w) 80 rpm
  • Come back 2 min @ 100% (100w) 150 rpm
  • 1 min @ 50% (50w)
  • Come back 2 min @ 110% (110w)
  • 1 min @ 50% (50w)
  • Come back 2 min @ 120% (120w)
  • 2 min @ 80% (80w) 120 rpm
  • 2 min @ 70% (70w) 110 rpm
  • 3 min @ 60% (60w) 100 rpm
  • 5 min @ 50% (50w) 80 rpm