Anaerobic

TT Intervals - Short Rest

  • Cycling
  • 47mTime
  • 76Stress
  • 0.98Intensity
  • 20Popularity

About this workout

This workout features intense 5-minute intervals at 95% FTP, perfect for developing your top-end punch and lactate tolerance, with short 2-minute recoveries to keep you sharp. Ideal for simulating the demands of race kicks or pushing hard during group rides, it's a brutal yet effective way to enhance your anaerobic capacity with a nod to classic Billat intervals.

zymurgy

Workout structure

  • 1 min @ 50-60% (50-60w)
  • 30 sec @ 130% (130w)
  • 1 min @ 50-60% (50-60w)
  • 30 sec @ 140% (140w)
  • 1 min @ 50-60% (50-60w)
  • 5X
    • 15 sec @ 220% (220w)
    • 45 sec @ 35% (35w)
  • 15 sec @ 250% (250w)
  • 45 sec @ 35% (35w)
  • 1 min @ 35-45% (35-45w)
  • 5X
    • 1 min @ 140% (140w)
    • 1:30 min @ 35% (35w)
  • 1 min @ 160% (160w)
  • 2 min @ 35% (35w)
  • 2X
    • 5 min @ 95% (95w)
    • 2 min @ 35-45% (35-45w)
  • 3 min @ 95% (95w)
  • 2 min @ 95-140% (95-140w)
  • 2 min @ 35% (35w)