Anaerobic

Bird - 1

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 40Popularity

About this workout

This brutal anaerobic workout features 3 sets of 4x60 second efforts at 130% FTP, perfect for building the kick to close gaps during racing or group rides. Ideal for developing raw sprint power and lactate tolerance, it’s a staple for those looking to improve their top-end punch.

almograve

Workout structure

  • 2 min @ 50% (50w)
  • 2 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)
  • 4X
    • 1 min @ 130% (130w)
    • 2 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 3 min @ 30% (30w)
  • 4X
    • 1 min @ 130% (130w)
    • 2 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 3 min @ 30% (30w)
  • 4X
    • 1 min @ 130% (130w)
    • 2 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 3 min @ 40-30% (40-30w)