Zone 2 + Dirty

• Cycling
• 1h 29mTime
• 93Stress
• 0.79Intensity
• 75Popularity

About this workout

This workout combines VO2 max efforts with a touch of endurance, featuring 2 × 5 minutes at 108% FTP to push your aerobic ceiling while the 3-minute recoveries keep it manageable. Ideal for enhancing your performance on climbs and group rides, it’s a solid addition to your training arsenal.

Workout structure

• Warm-Up 2 min @ 45-65% (45-65w)
• 60 min @ 70% (70w)
• Cooldown 2 min @ 54% (54w)
• 2X
  • 5 min @ 108% (108w)
  • 2:30 min @ 54% (54w)
• 5 min @ 108% (108w)
• 5 min @ 54-40% (54-40w)