Anaerobic

Speed Intervals

  • Cycling
  • 1h 15mTime
  • 90Stress
  • 0.85Intensity
  • 15Popularity

About this workout

This workout features Billat intervals, pushing you through 4 sets of 5 x 30-second bursts at 150% FTP, perfect for building raw sprinting power and lactate tolerance. It's designed to sharpen your kick for closing gaps in races or group rides, making those savage efforts feel more manageable when it counts.

szuke

Workout structure

  • Warmup 10 min @ 55% (55w) 75-85 rpm
  • Rest 5 min @ 95% (95w)
  • 5X
    • Sprints 30 sec @ 150% (150w) 95-105 rpm
    • Rest 30 sec @ 50% (50w)
  • Rest 5 min @ 50% (50w) 75-85 rpm
  • 5X
    • Sprints 30 sec @ 150% (150w) 95-105 rpm
    • Rest 30 sec @ 50% (50w)
  • Rest 5 min @ 50% (50w) 75-85 rpm
  • 5X
    • Sprints 30 sec @ 150% (150w) 95-105 rpm
    • Rest 30 sec @ 50% (50w)
  • Rest 5 min @ 50% (50w) 75-85 rpm
  • 5X
    • Sprints 30 sec @ 150% (150w) 95-105 rpm
    • Rest 30 sec @ 50% (50w)
  • Cooldown 25 min @ 55% (55w) 75-85 rpm