Anaerobic

TT Tune-Up W8D5 - AC Intervals #1

  • Cycling
  • 56mTime
  • 71Stress
  • 0.87Intensity
  • 186Popularity

About this workout

This session features a punchy main set of Billat intervals with 4 x 10 seconds at 200% FTP, designed to build your kick for closing gaps and enhancing raw sprinting power. Perfect for prepping for those all-out efforts in time trials or race scenarios where you need that top-end burst.

MostafaMossaad

Workout structure

  • 3 min @ 50% (50w)
  • 4X
    • 10 sec @ 200% (200w)
    • Rest 50 sec @ 50% (50w)
  • 3 min @ 60-75% (60-75w)
  • Rest 2 min @ 50% (50w)
  • 5 min @ 90-104% (90-104w)
  • Rest 3 min @ 50% (50w)
  • 2 min @ 121% (121w)
  • Rest 1 min @ 50% (50w)
  • 1 min @ 131% (131w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 140% (140w)
  • Rest 5 min @ 50% (50w)
  • 2 min @ 121% (121w)
  • Rest 1 min @ 50% (50w)
  • 1 min @ 131% (131w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 140% (140w)
  • Rest 5 min @ 50% (50w)
  • 2 min @ 121% (121w)
  • Rest 1 min @ 50% (50w)
  • 1 min @ 131% (131w)
  • Rest 1 min @ 50% (50w)
  • 30 sec @ 140% (140w)
  • Rest 5 min @ 50% (50w)
  • 5 min @ 75-45% (75-45w)