Tempo Intervals - 16x15sec

• Cycling
• 1h 1mTime
• 50Stress
• 0.70Intensity
• 47Popularity

About this workout

This workout features 16 high-intensity 15-second efforts at 150% FTP, designed to build your raw sprinting power and lactate tolerance, perfect for those gnarly race kicks or closing gaps in a group ride. Incorporate these Billat intervals into your training to enhance your anaerobic capacity and prepare for those crucial moments when the pace surges.

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)
• 8X
  • 15 sec @ 150% (150w)
  • 45 sec @ 55% (55w)
• 5 min @ 55% (55w)
• 8X
  • 15 sec @ 150% (150w)
  • 45 sec @ 55% (55w)
• 20 min @ 50% (50w)