Tempo Intervals with Surges

• Cycling
• 50mTime
• 48Stress
• 0.76Intensity
• 127Popularity

About this workout

This workout features VO2 max intervals with short surges that help build your aerobic ceiling and prepare you for those tough climbs and race kicks. Incorporate these Billat intervals into your training for a solid boost in endurance and power, making them a great addition to your mid-week routine.

Workout structure

• 6 min @ 35-95% (35-95w)
• 2 min @ 50% (50w)
• 3X
  • 18 sec @ 110% (110w)
  • 1:42 min @ 76% (76w)
• 1 min @ 100% (100w)
• 3 min @ 50% (50w)
• 3X
  • 18 sec @ 110% (110w)
  • 1:42 min @ 76% (76w)
• 1 min @ 100% (100w)
• 3 min @ 50% (50w)
• 3X
  • 18 sec @ 110% (110w)
  • 1:42 min @ 76% (76w)
• 1 min @ 100% (100w)
• 3 min @ 50% (50w)
• 3X
  • 18 sec @ 110% (110w)
  • 1:42 min @ 76% (76w)
• 1 min @ 100% (100w)
• 5 min @ 65-35% (65-35w)