Anaerobic

TT tune up power intervals

  • Cycling
  • 59mTime
  • 83Stress
  • 0.92Intensity
  • 15Popularity

About this workout

This workout features brutal 2-minute efforts at 121% FTP, with short recoveries, perfect for sharpening your sprinting power and lactate tolerance before a time trial. Incorporate these Billat intervals to build the explosive kick needed to close gaps in races or group rides.

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Workout structure

  • 5 min @ 50-73% (50-73w)
  • 2X
    • 1 min @ 80% (80w)
    • 1 min @ 50% (50w)
  • 2X
    • 1 min @ 98% (98w)
    • 1 min @ 50% (50w)
  • 2X
    • 1 min @ 50% (50w)
    • 30 sec @ 109% (109w)
    • 5 min @ 60-75% (60-75w)
  • 4X
    • 2 min @ 50% (50w)
    • 30 sec @ 130% (130w)
    • 2 min @ 121-150% (121-150w)
  • 2 min @ 50% (50w)
  • 8 min @ 80% (80w)
  • 5 min @ 75-50% (75-50w)