Dirty 30s

• Cycling
• 32mTime
• 30Stress
• 0.75Intensity
• 175Popularity

About this workout

Dirty 30s push your limits with short, intense bursts at 120% FTP, perfect for developing the capacity you need for those tough climbs and spirited race kicks. This workout is designed to enhance your aerobic ceiling, ensuring you're ready to tackle any challenging effort on the road.

Workout structure

• 5 min @ 50-65% (50-65w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • Rest 1 min @ 50% (50w)
• 3 min @ 50% (50w)