Baird

• Cycling
• 1h 3mTime
• 71Stress
• 0.82Intensity
• 15Popularity

About this workout

Baird features a punishing main set of 13 one-minute efforts at 120% FTP, perfect for boosting your aerobic ceiling and preparing you for those sudden uphill sprints in races. This workout is ideal for cyclists looking to improve their explosive power and sustain intensity during challenging group rides.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 30 sec @ 115% (115w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 4:30 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 8 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 8 min @ 40% (40w)
• 5X
  • 1 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 5 min @ 40-30% (40-30w)