Anaerobic

The Owl

  • Cycling
  • 1hTime
  • 64Stress
  • 0.80Intensity
  • 55Popularity

About this workout

The Owl features a demanding main set of 5 x 3-minute intervals that build your kick to close gaps and enhance raw sprinting power. Perfect for sharpening your finishing speed in races or pushing through tough group ride surges, this workout will help you handle those gnarly moments when the pace picks up.

usolar

Workout structure

  • Warm-Up 6 min @ 40-50% (40-50w)
  • Active 6 min @ 72% (72w)
  • Active 2:45 min @ 96% (96w)
  • Active 15 sec @ 140% (140w)
  • Active 5 min @ 40% (40w)
  • 2X
    • Active 30 sec @ 140% (140w)
    • Active 30 sec @ 90% (90w)
    • Active 3 min @ 95% (95w)
    • Active 4 min @ 40% (40w)
  • 3X
    • Active 30 sec @ 130% (130w)
    • Active 30 sec @ 90% (90w)
    • Active 3 min @ 95% (95w)
    • Active 4 min @ 40% (40w)