Threshold

Introduction To Intervals

  • Cycling
  • 45mTime
  • 48Stress
  • 0.80Intensity
  • 95Popularity

About this workout

This session features 2 sets of 3-minute efforts at 90% FTP, ideal for building the sustainable power you'll rely on during weekly group rides and time trials. Incorporate these Billat intervals to sharpen your threshold capabilities while managing fatigue effectively.

ULTRABeder

Workout structure

  • 2 min @ 55% (55w)
  • 1 min @ 75% (75w)
  • 1 min @ 90% (90w)
  • 1 min @ 55% (55w)
  • 2 min @ 90% (90w)
  • 1 min @ 105% (105w)
  • 2 min @ 55% (55w)
  • 2 min @ 90% (90w)
  • 1 min @ 105% (105w)
  • 3 min @ 55% (55w)
  • 12 sec @ 105% (105w)
  • 12 sec @ 55% (55w)
  • 18 sec @ 105% (105w)
  • 18 sec @ 55% (55w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 55% (55w)
  • 42 sec @ 105% (105w)
  • 42 sec @ 55% (55w)
  • 1 min @ 105% (105w)
  • 1 min @ 55% (55w)
  • 42 sec @ 105% (105w)
  • 42 sec @ 55% (55w)
  • 30 sec @ 105% (105w)
  • 30 sec @ 55% (55w)
  • 18 sec @ 105% (105w)
  • 18 sec @ 55% (55w)
  • 12 sec @ 105% (105w)
  • 2:24 min @ 55% (55w)
  • 2X
    • 3 min @ 90% (90w)
    • 2 min @ 55% (55w)
  • 3 min @ 90% (90w)
  • 30 sec @ 105% (105w)
  • 2 min @ 75% (75w)
  • 2:30 min @ 55% (55w)