Birch+1

• Cycling
• 45mTime
• 36Stress
• 0.69Intensity
• 70Popularity

About this workout

Birch+1 is a solid endurance workout that focuses on building your aerobic engine through a steady 46-minute ride. This classic session is perfect for those looking to lay down a strong foundation for longer rides or races, making it an ideal choice for your weekly base-building routine.

Workout structure

• 4 min @ 46-55% (46-55w)
• 3:30 min @ 60% (60w)
• 3 min @ 65% (65w)
• 4 min @ 70% (70w)
• 2:30 min @ 65% (65w)
• 3:30 min @ 76% (76w)
• 2:30 min @ 68% (68w)
• 5 min @ 77% (77w)
• 2 min @ 64% (64w)
• 3:45 min @ 74% (74w)
• 1:30 min @ 67% (67w)
• 4 min @ 73% (73w)
• 3 min @ 69% (69w)
• 3:15 min @ 60-45% (60-45w)