The DIRTyBadgerMTB Warm-Up for Hard Ride!

• Cycling
• 15mTime
• 14Stress
• 0.74Intensity
• 55Popularity

About this workout

This intense warm-up features 30-second efforts at 115.1% FTP to ignite your anaerobic engine, making it ideal before hard rides or racing. A perfect British cycling warm-up, it prepares your legs for punishing intervals while keeping your recovery ride flow intact.

Workout structure

• 1 min @ 24% (24w)
• 1 min @ 35% (35w)
• 1 min @ 44% (44w)
• 1 min @ 55% (55w)
• 1 min @ 64% (64w)
• 30 sec @ 84% (84w)
• 30 sec @ 50% (50w)
• 30 sec @ 95% (95w)
• 30 sec @ 50% (50w)
• 30 sec @ 115% (115w)
• 2 min @ 50% (50w)
• 1 min @ 84% (84w)
• 1 min @ 104% (104w)
• 25 sec @ 115% (115w)
• 5 sec @ 188% (188w)
• 3 min @ 55-35% (55-35w)