Anaerobic

Vo - 079 Bird

  • Cycling
  • 1hTime
  • 79Stress
  • 0.89Intensity
  • 100Popularity

About this workout

This workout features intense intervals with 60-second efforts at 130% FTP, designed to boost your sprinting power and lactate tolerance. Perfect for sharpening your kick during group rides or preparing for race day breakaways, it’s a brutal test of your anaerobic capacity.

Jarek

Workout structure

  • 2 min @ 50% (50w)
  • 2 min @ 70% (70w)
  • 30 sec @ 110% (110w)
  • 1 min @ 40% (40w)
  • 30 sec @ 120% (120w)
  • 1 min @ 40% (40w)
  • 30 sec @ 130% (130w)
  • 4:30 min @ 40% (40w)
  • 4X
    • 1 min @ 130% (130w)
    • 2 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 3 min @ 30% (30w)
  • 4X
    • 1 min @ 130% (130w)
    • 2 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 3 min @ 30% (30w)
  • 4X
    • 1 min @ 130% (130w)
    • 2 min @ 40% (40w)
  • 1 min @ 130% (130w)
  • 3 min @ 40% (40w)