Week 4 – Intervals

• Cycling
• 1h 15mTime
• 101Stress
• 0.90Intensity
• 40Popularity

About this workout

This workout features classic threshold intervals with 2 x 10 minutes at 105% FTP, ideal for honing the power you can sustain during weekly group rides and time trials. Perfect for pushing your limits and sharpening your race pace, these Billat intervals will have you feeling the burn while building your endurance base.

Workout structure

• 2 min @ 50% (50w)
• 1 min @ 55% (55w)
• 2 min @ 60% (60w)
• 2 min @ 65% (65w)
• 2 min @ 70% (70w)
• 1 min @ 50% (50w)
• 5X
  • 30 sec @ 100% (100w)
  • 30 sec @ 50% (50w)
• 20 min @ 100% (100w)
• 5 min @ 50% (50w)
• 2X
  • 10 min @ 105% (105w)
  • 2:30 min @ 50% (50w)
• 10 min @ 50% (50w)