Anaerobic

Ostrich -1

  • Cycling
  • 1h 2mTime
  • 79Stress
  • 0.87Intensity
  • 45Popularity

About this workout

Ostrich -1 features a tough main set of 2 × 5 min at 80% FTP, perfect for building the kick to close gaps and enhancing your raw sprinting power. This workout is ideal for race prep or sharpening your anaerobic capacity during intense group rides.

Maxime

Workout structure

  • Warm-Up 2 min @ 50% (50w)
  • 2 min @ 80% (80w)
  • Cooldown 15 sec @ 140% (140w)
  • 7X
    • 1 min @ 50% (50w)
    • 30 sec @ 140% (140w)
  • Rest 1 min @ 50% (50w)
  • 2 min @ 50% (50w)
  • 6X
    • 30 sec @ 140% (140w)
    • Rest 1 min @ 50% (50w)
  • 2 min @ 50% (50w)
  • 6X
    • 30 sec @ 140% (140w)
    • Rest 1 min @ 50% (50w)
  • 2 min @ 50% (50w)
  • 5X
    • 30 sec @ 140% (140w)
    • Rest 1 min @ 50% (50w)
  • 2 min @ 50% (50w)
  • 2X
    • 5 min @ 80% (80w)
    • Rest 1 min @ 70% (70w)
  • 1 min @ 50% (50w)