thirty hurties

• Cycling
• 1h 11mTime
• 87Stress
• 0.85Intensity
• 45Popularity

About this workout

This brutal anaerobic workout features short, savage bursts of power to build your kick for closing gaps and enhancing lactate tolerance. Perfect for sharpening your sprinting abilities and preparing for race-day efforts or group ride surges.

Workout structure

• 12 min @ 30% (30w)
• 21 sec @ 74% (74w)
• 1 min @ 30% (30w)
• 21 sec @ 99% (99w)
• 1 min @ 30% (30w)
• 21 sec @ 123% (123w)
• 1 min @ 30% (30w)
• 21 sec @ 148% (148w)
• 1 min @ 30% (30w)
• 15 sec @ 163% (163w)
• 2 min @ 30% (30w)
• 10X
  • 30 sec @ 148% (148w)
  • 30 sec @ 30% (30w)
• 8 min @ 30% (30w)
• 10X
  • 30 sec @ 148% (148w)
  • 30 sec @ 30% (30w)
• 8 min @ 30% (30w)
• 10X
  • 30 sec @ 148% (148w)
  • 30 sec @ 30% (30w)
• 6 min @ 30% (30w)