Short VO2 Intervals

• Cycling
• 59mTime
• 62Stress
• 0.79Intensity
• 35Popularity

About this workout

These Billat intervals pack a punch with ten 40-second efforts at 110% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs. Incorporate this workout into your routine to elevate your performance during group rides and time trials.

Workout structure

• Warm-Up 10 min @ 35-55% (35-55w)
• 2X
  • 20 sec @ 100% (100w)
  • Rest 40 sec @ 55% (55w)
• 2X
  • Cooldown 15 sec @ 105% (105w)
  • Rest 45 sec @ 55% (55w)
• 2X
  • 10 sec @ 110% (110w)
  • Rest 50 sec @ 55% (55w)
• 1 min @ 55% (55w)
• 10X
  • 40 sec @ 110% (110w)
  • Rest 20 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 10X
  • 30 sec @ 112% (112w)
  • Rest 30 sec @ 55% (55w)
• 5 min @ 55-35% (55-35w)