Anaerobic

V02-W6-pw : Race winning intervals 1 ( > 200% of Ftp) - 1h30

  • Cycling
  • 1h 30mTime
  • 157Stress
  • 1.02Intensity
  • 85Popularity

About this workout

This workout features 5 sets of 3-minute efforts at 100% FTP with short 30-second recoveries, pushing your limits and building the raw sprinting power needed to close gaps in a race. Perfect for those looking to enhance their anaerobic capacity and replicate the intensity of Billat intervals, it's a must for competitive cyclists aiming for race-winning finishes.

DanG47

Workout structure

  • Echauffement 20 min @ 56-75% (56-75w)
  • 4X
    • VO²max TT 1 min @ 80% (80w) 110 rpm
    • Rest 1 min @ 75% (75w)
  • VO²max TT 1 min @ 80% (80w)
  • Rest 5 min @ 56-75% (56-75w)
  • 5X
    • Derniers 10s sprint 30 sec @ 200-300% (200-300w)
    • Rest 3 min @ 100-110% (100-110w)
  • 7X
    • VO²max TT 1 min @ 80% (80w) 110 rpm
    • Rest 1 min @ 75% (75w)
  • Tempo 10 min @ 65-75% (65-75w)
  • 15 min @ 75-56% (75-56w)