Anaerobic

Dirty 30

  • Cycling
  • 41mTime
  • 74Stress
  • 1.04Intensity
  • 25Popularity

About this workout

Get ready for a hard-hitting workout with 3 sets of 4 × 30 seconds at a gnarly 194% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps in a race or unleashing a savage kick in the final moments of a group ride.

Eoghlear

Workout structure

  • 10 min @ 55% (55w) 85 rpm
  • 4X
    • 30 sec @ 194% (194w) 100 rpm
    • Rest 1 min @ 50% (50w)
  • 4 min @ 50% (50w) 80 rpm
  • 4X
    • 30 sec @ 194% (194w) 100 rpm
    • Rest 1 min @ 50% (50w)
  • 4 min @ 50% (50w) 80 rpm
  • 4X
    • 30 sec @ 194% (194w) 100 rpm
    • Rest 1 min @ 50% (50w)
  • 5 min @ 50% (50w) 85 rpm