sprint intervals

• Cycling
• 32mTime
• 41Stress
• 0.87Intensity
• 26Popularity

About this workout

Unleash your top-end punch with this anaerobic workout featuring 4 × 30-second Billat intervals at 150% FTP, separated by 3-minute recoveries. Perfect for boosting your sprinting power and lactate tolerance, this session is ideal for honing your closing speed in races or sharpening your legs for those tough group ride finishes.

Workout structure

• 5 min @ 50-70% (50-70w)
• 30 sec @ 150% (150w)
• 4 min @ 55-70% (55-70w)
• 30 sec @ 150% (150w)
• 3 min @ 60-70% (60-70w)
• 4X
  • 30 sec @ 150% (150w)
  • 3 min @ 70% (70w)
• 30 sec @ 150% (150w)
• 5 min @ 80% (80w)