Anaerobic

Speed Intervals, 1:30x3:00

  • Cycling
  • 2h 0mTime
  • 138Stress
  • 0.83Intensity
  • 15Popularity

About this workout

This workout features 9 rounds of 90-second sprints at 120% FTP, designed to build your explosive kick and lactate tolerance, perfect for those finishing kicks in races or closing gaps on group rides. A punishing session of Billat intervals, it’s a must for cyclists looking to develop raw sprinting power while boosting anaerobic capacity.

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Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 60% (60w)
  • 3 min @ 70% (70w)
  • 3 min @ 80% (80w)
  • 3 min @ 90% (90w)
  • 2 min @ 40% (40w)
  • 3X
    • 5 min @ 90% (90w)
    • Rest 5 min @ 75% (75w)
  • 5 min @ 40% (40w)
  • 9X
    • 1:30 min @ 120-130% (120-130w) 100 rpm
    • Rest 3 min @ 40% (40w)
  • Rest 1:30 min @ 120-130% (120-130w)
  • 5 min @ 40% (40w)
  • 5 min @ 90% (90w)
  • Rest 5 min @ 75% (75w)
  • 11 min @ 40% (40w)