Anaerobic

Sprints + TEMPO intervals

  • Cycling
  • 1h 25mTime
  • 70Stress
  • 0.70Intensity
  • 15Popularity

About this workout

This workout combines hard-hitting sprints with steady tempo intervals, featuring Billat-style bursts to build your sprinting power and lactate tolerance, followed by a solid endurance block to keep you rolling. Perfect for developing the kick needed to close gaps during races or tough group rides.

Fernando Brasil

Workout structure

  • 30 min @ 55% (55w)
  • 2X
    • 40 sec @ 150% (150w)
    • 3 min @ 55% (55w)
  • 40 sec @ 150% (150w)
  • 15 min @ 55% (55w)
  • 5 min @ 90% (90w)
  • 2 min @ 55% (55w)
  • 5 min @ 90% (90w)
  • 20 min @ 55% (55w)