Anaerobic

The Owl+4

  • Cycling
  • 1hTime
  • 74Stress
  • 0.86Intensity
  • 171Popularity

About this workout

The Owl+4 is a gnarly anaerobic workout designed to build your kick for closing gaps and enhance your sprinting power with four hard efforts at 95% FTP. Perfect for pushing your limits in group rides or sharpening your race-day punch, this session will leave you feeling the burn while boosting your lactate tolerance.

Andreas600

Workout structure

  • 6 min @ 50% (50w)
  • 6 min @ 72% (72w)
  • 2:45 min @ 96% (96w)
  • 15 sec @ 140% (140w)
  • 5 min @ 40% (40w)
  • 4X
    • 30 sec @ 140% (140w)
    • 30 sec @ 90-95% (90-95w)
    • 4 min @ 95-105% (95-105w)
    • 3 min @ 40% (40w)
  • 30 sec @ 140% (140w)
  • 30 sec @ 90-95% (90-95w)
  • 4 min @ 95-105% (95-105w)
  • 3 min @ 40-30% (40-30w)