Quick and Dirty 30s

• Cycling
• 45mTime
• 40Stress
• 0.73Intensity
• 25Popularity

About this workout

This workout features hard-hitting 30-second intervals designed to build your sprinting power and lactate tolerance, perfect for closing gaps in a race or launching breakaways. It's a punishing session that packs a punch in a short time, ideal for those looking to boost their anaerobic capacity.

Workout structure

• Warm-Up 10 min @ 27% (27w)
• 30 sec @ 135% (135w)
• Cooldown 1 min @ 27% (27w)
• 3X
  • 30 sec @ 135% (135w)
  • 1 min @ 27% (27w)
• 4 min @ 65% (65w)
• 4X
  • 30 sec @ 135% (135w)
  • 1 min @ 27% (27w)
• 4 min @ 65% (65w)
• 4X
  • 30 sec @ 135% (135w)
  • 1 min @ 27% (27w)
• 4 min @ 65% (65w)
• 5 min @ 27% (27w)