Anaerobic

Bird+1

  • Cycling
  • 1h 3mTime
  • 95Stress
  • 0.95Intensity
  • 20Popularity

About this workout

Bird+1 delivers a punishing anaerobic workout with 3 sets of 6 × 60 sec at 130% FTP, perfect for building that explosive kick to close gaps or power through race kicks. This session is an essential addition for those looking to boost raw sprinting power and lactate tolerance, making it a classic choice for competitive cyclists.

Andreas600

Workout structure

  • 6 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • 30 sec @ 110% (110w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 1 min @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 4:30 min @ 40% (40w)
  • 6X
    • 1 min @ 130% (130w)
    • 30 sec @ 40% (40w)
  • 1 min @ 130% (130w)
  • 6 min @ 40% (40w)
  • 6X
    • 1 min @ 130% (130w)
    • 30 sec @ 40% (40w)
  • 1 min @ 130% (130w)
  • 6 min @ 40% (40w)
  • 6X
    • 1 min @ 130% (130w)
    • 30 sec @ 40% (40w)
  • 1 min @ 130% (130w)
  • 4 min @ 40-30% (40-30w)