Anaerobic

TT TUNE UP / W8D5 / Power Intervals #4

  • Cycling
  • 54mTime
  • 95Stress
  • 1.02Intensity
  • 130Popularity

About this workout

This workout features Billat intervals with 4 sets of 2 minutes at a brutal 150% FTP, designed to build your raw sprinting power and lactate tolerance for those critical moments when you need to close gaps or launch a breakaway. It's a punishing tune-up for your next time trial, pushing your anaerobic capacity to the max.

joromerao

Workout structure

  • 5 min @ 45-75% (45-75w)
  • 2X
    • 1 min @ 80% (80w)
    • Rest 1 min @ 50% (50w)
  • 2X
    • 1 min @ 98% (98w)
    • Rest 1 min @ 50% (50w)
  • 1 min @ 50% (50w)
  • 4X
    • 2 min @ 150-121% (150-121w)
    • Rest 20 sec @ 130% (130w)
    • 2 min @ 50% (50w)
  • 5 min @ 50% (50w)
  • 2 min @ 150% (150w)
  • Rest 2 min @ 50% (50w)
  • 2 min @ 141% (141w)
  • Rest 2 min @ 50% (50w)
  • 2 min @ 132% (132w)
  • Rest 2 min @ 50% (50w)
  • 2 min @ 124% (124w)
  • Rest 2 min @ 50% (50w)
  • 2 min @ 75-45% (75-45w)