30' TT Warm Up Workout

• Cycling
• 30mTime
• 28Stress
• 0.75Intensity
• 15Popularity

About this workout

This quick 30-minute warm-up ramps up your anaerobic capacity with explosive 10-second efforts, priming your legs for the intensity of a time trial or group ride. Ideal for sharpening your sprinting power and lactate tolerance, it's the perfect lead-in before tackling longer intervals or race efforts.

Workout structure

• Active 1 min @ 25% (25w)
• Active 1 min @ 29% (29w)
• Active 1 min @ 33% (33w)
• Active 1 min @ 37% (37w)
• Active 1 min @ 41% (41w)
• Active 1 min @ 44% (44w)
• Active 1 min @ 48% (48w)
• Active 1 min @ 52% (52w)
• Active 1 min @ 56% (56w)
• Active 1 min @ 60% (60w)
• Active 1 min @ 66% (66w)
• Active 1 min @ 70% (70w)
• Active 1 min @ 76% (76w)
• Active 1 min @ 80% (80w)
• Active 1 min @ 86% (86w)
• Active 1 min @ 90% (90w)
• Active 1 min @ 96% (96w)
• Active 1 min @ 100% (100w)
• Active 1 min @ 106% (106w)
• Active 1 min @ 110% (110w)
• Active 2 min @ 50% (50w)
• 3X
  • Active 10 sec @ 200% (200w)
  • Rest 50 sec @ 50% (50w)
• Cooldown 5 min @ 60-40% (60-40w)