BikeErg + Burpee intervals (anaerobic capacity)

5 x AMRAP 1, go every 5:00

0:30 BikeErg for calories
AMRAP Burpees

– BikeErg @ 40-60%FTP20 for recovery until 5:00 –

Score. Total reps (BikeErg calories + burpees)

Flow. Bike as hard as you can for 30 seconds, then perform as many burpees as possible in the remaining time. After the minute (as soon as you’re able), get on the bike and spin @ 40-60% FTP20 to help with recovery.
Note (pace). These are very hard sprints (but keep in mind that you want to get through at least 4 rounds). %FTP20 are based on average watts from the Bike power profile. The % won’t work for pace/1000m or calories/hr (so use watts for the recovery portion).

Session overview. We are extending the duration from the Wingate intervals in the previous training block (while keeping the same recovery time). This means that the output will drop a little but the effort will be higher. Just like with Wingate, these will boost your anaerobic capacity and to make everything else in training seem just a little bit easier.
There’s no way around it, this session will hurt. It’s the kind of training you’ll tell your grandkids about one day. Come prepared to suffer productively. Do your best and however bad it is, don’t give up, keep working.
Adaptation. Build your anaerobic capacity, VO2max and character.
Session RPE/Feel. 10/10, the 1st interval won’t be “so bad”, then it gets worse. The recovery time will likely feel worse than the sprints themselves. Enjoy!
Pace. These sprints are all out. Biking at an easy pace during the recovery will help you clear some of the lactate, you won’t feel like doing it but it will make you feel and perform better