VO2Max

SubLT-W9 (Crisscross Intervals)

  • Cycling
  • 2h 17mTime
  • 164Stress
  • 0.85Intensity
  • 50Popularity

About this workout

Get ready to push your limits with the SubLT-W9, featuring 2×15 min at 89% FTP, perfect for building your aerobic ceiling during those tough group rides or TT efforts. This workout is a classic example of Billat intervals, giving you the capacity to tackle climbs and race kicks with confidence.

riyanto

Workout structure

  • 10 min @ 56-75% (56-75w) 85 rpm
  • 2X
    • 1 min @ 75% (75w) 110 rpm
    • 1 min @ 75% (75w) 85 rpm
  • 1 min @ 75% (75w) 110 rpm
  • 2X
    • 15 min @ 89% (89w) 90 rpm
    • Rest 5 min @ 55% (55w)
  • 6X
    • 30 sec @ 120% (120w) 95 rpm
    • Rest 30 sec @ 55% (55w)
  • 2X
    • 5 min @ 115% (115w) 85 rpm
    • Rest 3 min @ 55% (55w)
  • 45 min @ 85% (85w) 85 rpm
  • Rest 15 min @ 55% (55w)