Baird - 3

• Cycling
• 30mTime
• 40Stress
• 0.89Intensity
• 50Popularity

About this workout

The Baird workout is a high-intensity VO2 max effort featuring two sets of 4 x 60 seconds at a punishing 120% FTP, ideal for pushing your aerobic ceiling and enhancing your capacity for those steep climbs or intense race kicks. Perfect for those looking to break through their limits in a time-efficient 30-minute session, this workout fits seamlessly into any mid-week training plan.

Workout structure

• 1:30 min @ 50% (50w)
• 1:30 min @ 70% (70w)
• 30 sec @ 115% (115w)
• 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 3:30 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 3 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w)
  • Rest 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 1 min @ 40-30% (40-30w)