Bird - @ 130%

• Cycling
• 1hTime
• 79Stress
• 0.89Intensity
• 26Popularity

About this workout

This workout features a brutal main set of high-intensity intervals that builds your kick to close gaps and boost raw sprinting power. Perfect for sharpening your top-end punch ahead of race day or preparing for those gnarly breakaway moments.

Workout structure

• 3 min @ 50% (50w)
• 3 min @ 70% (70w)
• 30 sec @ 110% (110w)
• 1 min @ 40% (40w)
• 30 sec @ 115% (115w)
• 1 min @ 40% (40w)
• 30 sec @ 120% (120w)
• 4:30 min @ 40% (40w)
• 4X
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
• 1 min @ 130% (130w)
• 8 min @ 40% (40w)
• 4X
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
• 1 min @ 130% (130w)
• 8 min @ 40% (40w)
• 4X
  • 1 min @ 130% (130w)
  • 1 min @ 40% (40w)
• 1 min @ 130% (130w)
• 3 min @ 40-30% (40-30w)