VO2_30_15Short_Intervals_77TSS_1h

• Cycling
• 59mTime
• 78Stress
• 0.89Intensity
• 30Popularity

About this workout

This workout features Billat intervals with 30 seconds of high-intensity effort at 122% FTP followed by brief 15-second recoveries, pushing your aerobic ceiling to new heights. Perfect for building the capacity needed when the road gets steep or during those decisive moments in a race.

Workout structure

• 3 min @ 40-50% (40-50w)
• 3 min @ 60% (60w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 1 min @ 110% (110w)
• 1 min @ 50% (50w)
• 1 min @ 120% (120w)
• 4 min @ 50% (50w)
• 1 min @ 125% (125w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 122% (122w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 118% (118w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 114% (114w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 112% (112w)
• 15 sec @ 60% (60w)
• 3 min @ 40% (40w)
• 50 sec @ 125% (125w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 122% (122w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 118% (118w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 114% (114w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 112% (112w)
• 15 sec @ 60% (60w)
• 3 min @ 40% (40w)
• 45 sec @ 125% (125w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 122% (122w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 118% (118w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 114% (114w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 112% (112w)
• 15 sec @ 60% (60w)
• 3 min @ 40% (40w)
• 5 min @ 30% (30w)