wonky intervals

• Cycling
• 54mTime
• 78Stress
• 0.93Intensity
• 20Popularity

About this workout

These wonky intervals pack a punch with 4×30 seconds at a savage 183.7% FTP, designed to build your kick for closing gaps and enhancing your raw sprinting power. Perfect for those looking to replicate the intensity of race kicks or sharpen up with Billat intervals, this workout delivers serious lactate tolerance and anaerobic capacity.

Workout structure

• Warm-Up 8 min @ 59% (59w)
• 1 min @ 98% (98w)
• 6 min @ 59% (59w)
• 1 min @ 122% (122w)
• 2 min @ 71% (71w)
• 30 sec @ 184% (184w)
• 30 sec @ 61% (61w)
• 5 min @ 78% (78w)
• 1 min @ 131% (131w)
• 30 sec @ 184% (184w)
• 2 min @ 78% (78w)
• 2 min @ 94% (94w)
• 10 min @ 57% (57w)
• 1 min @ 122% (122w)
• 2 min @ 82% (82w)
• 30 sec @ 184% (184w)
• 30 sec @ 94% (94w)
• 30 sec @ 184% (184w)
• 1 min @ 69% (69w)
• 2 min @ 78% (78w)
• 5 min @ 90% (90w)
• 18 sec @ 245% (245w)
• 2 min @ 41% (41w)