Anaerobic

Bird+3

  • Cycling
  • 58mTime
  • 97Stress
  • 1.00Intensity
  • 90Popularity

About this workout

Bird+3 delivers hard-hitting anaerobic intervals with 3 sets of 4 × 90 seconds at 130% FTP, perfect for developing the raw sprinting power you'll need to close gaps and respond to race kicks. This workout is a brutal staple for sharpening your top-end punch in high-intensity group rides or competitive events.

Andreas600

Workout structure

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