Barnard -5

• Cycling
• 30mTime
• 42Stress
• 0.91Intensity
• 30Popularity

About this workout

This brutal anaerobic workout features two sets of 2x40 seconds at 120% FTP, delivering raw sprinting power and lactate tolerance to build your kick for closing gaps and race kicks. Perfect for those looking to sharpen their short, explosive efforts in races or group rides where every second counts.

Workout structure

• Warm-Up 1:30 min @ 50% (50w)
• 1:30 min @ 65% (65w)
• Cooldown 1:30 min @ 80% (80w)
• 20 sec @ 120% (120w)
• 20 sec @ 40% (40w)
• 25 sec @ 125% (125w)
• 25 sec @ 40% (40w)
• 30 sec @ 130% (130w)
• 2 min @ 41% (41w)
• 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)
• 3 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)
• 3 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)
• 1:30 min @ 40-30% (40-30w)