Anaerobic

hawks bill +5

  • Cycling
  • 1h 44mTime
  • 101Stress
  • 0.76Intensity
  • 90Popularity

About this workout

Hawks Bill +5 delivers a savage anaerobic workout with bursts of 25-second efforts designed to build your top-end punch and lactate tolerance. Perfect for closing gaps during intense group rides or refining your sprint for race day, this session will leave you gasping but stronger.

Gael

Workout structure

  • 5 min @ 50% (50w)
  • 5 min @ 72% (72w)
  • 3X
    • 27 sec @ 88% (88w)
    • 9 sec @ 125% (125w)
  • 5 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 6 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 12 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 12 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 12 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 12 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 12 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 12 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 2X
    • 18 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
    • 9 sec @ 88% (88w)
    • 12 sec @ 125% (125w)
  • 9 sec @ 88% (88w)
  • 12 sec @ 125% (125w)
  • 20 min @ 65% (65w)
  • 4 min @ 65-60% (65-60w)