Bird+1

• Cycling
• 59mTime
• 91Stress
• 0.96Intensity
• 120Popularity

About this workout

Bird+1 is a savage anaerobic workout that builds your kick to close gaps and boosts your sprinting power, featuring 3 sets of intense 6 × 60 sec efforts at 130% FTP. This brutal session is perfect for preparing for race kicks or those gnarly moments in a group ride when you need to dig deep.

Workout structure

• 3 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 @ 125% (125w)
• 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)
• 3 min @ 40-30% (40-30w)