TR Bird +1

• Cycling
• 1hTime
• 74Stress
• 0.86Intensity
• 15Popularity

About this workout

Get ready for a gnarly VO2 max workout with 3 sets of 7 intervals at a punishing 113.2% FTP, perfect for pushing your aerobic ceiling when the road kicks up. This session is a classic for building raw power and endurance, ensuring you're ready to tackle those demanding group rides or racing scenarios.

Workout structure

• Warm-Up 5 min @ 44-61% (44-61w)
• 30 sec @ 96% (96w)
• Rest 1 min @ 50% (50w)
• 30 sec @ 105% (105w)
• Rest 1 min @ 50% (50w)
• 2X
  • 30 sec @ 109% (109w)
  • Rest 3 min @ 50% (50w)
• 7X
  • 1 min @ 113% (113w)
  • Rest 30 sec @ 51% (51w)
• 5 min @ 51% (51w)
• 7X
  • 1 min @ 113% (113w)
  • Rest 30 sec @ 51% (51w)
• 4 min @ 51% (51w)
• 7X
  • 1 min @ 113% (113w)
  • Rest 30 sec @ 51% (51w)
• 4:30 min @ 51% (51w)