Tempo Intervals - 14x15sec

• Cycling
• 59mTime
• 48Stress
• 0.70Intensity
• 15Popularity

About this workout

This workout features brutal 15-second anaerobic efforts that will push your sprinting power and lactate tolerance to the max, perfect for replicating the explosive kicks needed in races or during group ride breakaways. Incorporate these Billat intervals to boost your top-end punch while keeping your overall training efficient and effective.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• 2 min @ 60% (60w)
• Cooldown 2 min @ 70% (70w)
• 2 min @ 85% (85w)
• 1:30 min @ 100% (100w)
• 30 sec @ 110% (110w)
• 7 min @ 55% (55w)
• 7X
  • 15 sec @ 150% (150w)
  • 45 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 7X
  • 15 sec @ 150% (150w)
  • 45 sec @ 55% (55w)
• 20 min @ 50% (50w)