Anaerobic

Tempo intervals

  • Cycling
  • 1h 5mTime
  • 54Stress
  • 0.71Intensity
  • 60Popularity

About this workout

This workout features an intense main set of two 10-minute efforts at 83% FTP with brief recoveries, perfect for building the kick needed for closing gaps and improving your raw sprinting power. Incorporate these Billat intervals into your training routine to boost your lactate tolerance and prepare for those gnarly race kicks or breakaway attempts.

richardjanssen

Workout structure

  • Warm-Up 5 min @ 40% (40w)
  • Warm-Up 5 min @ 56-75% (56-75w)
  • 3X
    • Warm-Up 6 sec @ 175% (175w) 115 rpm
    • Warm-Up 54 sec @ 40% (40w)
  • Warm-Up 2 min @ 40% (40w)
  • 2X
    • Active 10 min @ 83% (83w)
    • Rest 5 min @ 40% (40w)
  • Active 10 min @ 83% (83w)
  • Cooldown 10 min @ 40% (40w)