Bai

• Cycling
• 1h 29mTime
• 113Stress
• 0.87Intensity
• 258Popularity

About this workout

Bai features a demanding main set of 13 intervals at 120% FTP, pushing your limits and expanding your aerobic ceiling for those moments when the road really kicks up. This workout is perfect for building the sustained power needed in competitive scenarios, like chasing down breakaways or holding your own in a tough group ride.

Workout structure

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