Bai

• Cycling
• 1h 30mTime
• 109Stress
• 0.85Intensity
• 30Popularity

About this workout

Bai features intense VO2 max intervals with a punishing main set that builds your aerobic ceiling and prepares you for those critical moments when the road kicks up. Perfect for pushing your limits in group rides or setting a blistering pace in time trials.

Workout structure

• 5 min @ 50% (50w)
• 4:30 min @ 70% (70w)
• 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 5 min @ 40% (40w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 1:30 min @ 120% (120w)
• 5 min @ 40% (40w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 1:30 min @ 120% (120w)
• 5 min @ 40% (40w)
• 4X
  • 1:30 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 1:30 min @ 120% (120w)
• 25 min @ 65% (65w)
• 4 min @ 40% (40w)