Anaerobic

Barnard +1

  • Cycling
  • 1h 15mTime
  • 96Stress
  • 0.87Intensity
  • 100Popularity

About this workout

Barnard +1 delivers a savage anaerobic workout that builds your kick to close gaps with explosive 40-second efforts at 135% FTP. Perfect for race day sprints and those gnarly group ride finishes, this session boosts your sprinting power and lactate tolerance without overdoing it.

SooMK

Workout structure

  • 10 min @ 50-70% (50-70w)
  • 30 sec @ 110% (110w)
  • 1 min @ 50% (50w)
  • 30 sec @ 120% (120w)
  • 1 min @ 45% (45w)
  • 30 sec @ 125% (125w)
  • 1 min @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 2 min @ 40% (40w)
  • 2X
    • 40 sec @ 120% (120w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 5:20 min @ 40% (40w)
  • 40 sec @ 120% (120w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 135% (135w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 4:20 min @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 2X
    • 20 sec @ 40% (40w)
    • 40 sec @ 135% (135w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 3:20 min @ 40% (40w)
  • 2X
    • 40 sec @ 120% (120w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 4:20 min @ 40% (40w)
  • 2X
    • 40 sec @ 130% (130w)
    • 20 sec @ 40% (40w)
    • 40 sec @ 135% (135w)
    • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 5:20 min @ 40% (40w)
  • 40 sec @ 135% (135w)
  • 2X
    • 20 sec @ 40% (40w)
    • 40 sec @ 130% (130w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 125% (125w)
  • 20 sec @ 40% (40w)
  • 40 sec @ 130% (130w)
  • 7:20 min @ 40-30% (40-30w)