BikeErg Wingate intervals (anaerobic capacity)

4-6 x 0:30 @ for max calories

– 4:00 @ 40-60%FTP20 between sprints –

Flow. Once you start, aim to stay on the bike for the remainder of the session (all recoveries are active), except perhaps a short walk/recovery after each sprint.
Note (pace). You’re simply trying to go as hard as you can for the 0:30 each time. %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).

of sets. Your goal is to hit at least intervals at max output. IF you feel like you have 1-2 more in you after that, go for it but 4 intervals (done at right intensity) is already a good stimulus.