Bird

• Cycling
• 1hTime
• 69Stress
• 0.83Intensity
• 527Popularity

About this workout

Bird is a punishing VO2 max workout that will push your limits with sets of 60-second efforts at 120% FTP, perfect for developing the capacity you need when the road kicks up or in those decisive race moments. This session sharpens your aerobic ceiling, making it an essential tool for serious cyclists aiming for peak performance.

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 @ 120% (120w)
  • 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 8 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 8 min @ 40% (40w)
• 4X
  • 1 min @ 120% (120w)
  • 1 min @ 40% (40w)
• 1 min @ 120% (120w)
• 3 min @ 40-30% (40-30w)