TKVO2max Short Intervals
- Cycling
- 1h 4mTime
- 78Stress
- 0.85Intensity
- 20Popularity
About this workout
This intense workout features short, sharp 15-second efforts at 118% FTP, designed to push your VO2 max and enhance your aerobic ceiling, ideal for those who need a quick boost in power for climbing or race kicks. Perfect for time-crunched athletes, these Billat intervals deliver a high training return in a short window, making them a staple for improving your performance.
Workout structure
- 10 min @ 45-80% (45-80w)
- 5X
- 15 sec @ 118% (118w)
- 45 sec @ 55% (55w)
- 2 min @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 4 min @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 4 min @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 4 min @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 50 sec @ 120% (120w)
- 10 sec @ 55% (55w)
- 40 sec @ 120% (120w)
- 20 sec @ 55% (55w)
- 30 sec @ 120% (120w)
- 30 sec @ 55% (55w)
- 4 min @ 55% (55w)
- 7 min @ 85-55% (85-55w)