Baird -1

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 135Popularity

About this workout

Baird -1 features intense VO2 max intervals, pushing your limits with 3 sets of 4 x 60 seconds at 120% FTP, perfect for developing your aerobic ceiling and preparing for those steeper climbs. This workout is ideal for cyclists looking to boost their performance during group rides and time trials, ensuring you're ready to tackle any challenge on the road.

Workout structure

• Warm-Up 2 min @ 50% (50w)
• Warm-Up 2 min @ 70% (70w)
• Warm-Up 30 sec @ 110% (110w) 100 rpm
• 1 min @ 40% (40w)
• 30 sec @ 115% (115w) 100 rpm
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w) 100 rpm
• 4:30 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w) 100 rpm
  • Rest 2 min @ 40% (40w)
• 1 min @ 120% (120w) 100 rpm
• 3 min @ 30% (30w)
• 4X
  • 1 min @ 120% (120w) 100 rpm
  • Rest 2 min @ 40% (40w)
• 1 min @ 120% (120w) 100 rpm
• 3 min @ 30% (30w)
• 4X
  • 1 min @ 120% (120w) 100 rpm
  • Rest 2 min @ 40% (40w)
• 1 min @ 120% (120w) 100 rpm
• 3 min @ 40-30% (40-30w)