Barnard +2
- Cycling
- 1h 30mTime
- 106Stress
- 0.84Intensity
- 100Popularity
About this workout
Barnard +2 delivers a gnarly anaerobic workout with two sets of high-intensity efforts that build your top-end sprinting power and lactate tolerance, perfect for closing gaps during group rides or launching race kicks. This session is ideal for cyclists looking to push their limits and improve raw power without overcooking, making it a classic staple for high-performance training.
Workout structure
- 10 min @ 50-75% (50-75w)
- 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)
- 7:20 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)
- 6:20 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)
- 5:20 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)
- 6:20 min @ 40% (40w)
- 2X
- 40 sec @ 130% (130w)
- 20 sec @ 40% (40w)
- 40 sec @ 135% (135w)
- 20 sec @ 40% (40w)
- 40 sec @ 130% (130w)
- 7:20 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)
- 12:20 min @ 50-40% (50-40w)