Anaerobic

Bird +5

  • Cycling
  • 1h 26mTime
  • 116Stress
  • 0.90Intensity
  • 15Popularity

About this workout

Bird +5 delivers a gnarly anaerobic workout with 3 sets of 6 explosive efforts at 130% FTP, perfect for building the kick needed to close gaps or respond to race kicks. This session is a brutal test of your raw sprinting power and lactate tolerance, ideal for sharpening your edge in critical moments.

jwasserman5

Workout structure

  • Warm-Up 3 min @ 50% (50w)
  • 3 min @ 70% (70w)
  • Cooldown 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)
  • 30 min @ 65% (65w)