Anaerobic

Hawk's Bill +5

  • Cycling
  • 1h 57mTime
  • 136Stress
  • 0.83Intensity
  • 130Popularity

About this workout

Hawk's Bill +5 delivers a punishing dose of anaerobic work with 24 sets of 2x20 seconds at 125% FTP, perfect for building the kick to close gaps and boosting your top-end punch. Great for sharpening sprinting power ahead of a critical race or enhancing your ability to respond to aggressive breakaways.

Kobus

Workout structure

  • 3 min @ 40% (40w)
  • 2 min @ 60% (60w)
  • 1 min @ 80% (80w)
  • 30 sec @ 100% (100w)
  • 1 min @ 75% (75w)
  • 30 sec @ 120% (120w)
  • 1 min @ 75% (75w)
  • 30 sec @ 125% (125w)
  • 30 sec @ 75% (75w)
  • 3 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 6 min @ 40% (40w)
  • 2X
    • 15 sec @ 88% (88w)
    • 20 sec @ 125% (125w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 2X
    • 15 sec @ 88% (88w)
  • 2X
    • 20 sec @ 125% (125w)
    • 15 sec @ 88% (88w)
  • 20 sec @ 125% (125w)
  • 20 min @ 65% (65w)
  • 4 min @ 65-40% (65-40w)