The Owl

• Cycling
• 1hTime
• 66Stress
• 0.81Intensity
• 15Popularity

About this workout

The Owl is a hard-hitting anaerobic workout that builds your kick to close gaps with 4 intense intervals at 95% FTP. Perfect for developing raw sprinting power and lactate tolerance, this session is ideal for race situations and sharpening your competitive edge.

Workout structure

• Warm-Up 6 min @ 50% (50w)
• 6 min @ 72% (72w)
• Cooldown 2:45 min @ 96% (96w)
• 15 sec @ 140% (140w)
• 5 min @ 40% (40w)
• 4X
  • 30 sec @ 140% (140w)
  • 30 sec @ 90-95% (90-95w)
  • 3 min @ 95% (95w)
  • 4 min @ 40% (40w)
• 30 sec @ 140% (140w)
• 30 sec @ 90-95% (90-95w)
• 3 min @ 95% (95w)
• 4 min @ 40-30% (40-30w)