3 x 13x(30/15)

• Cycling
• 46mTime
• 69Stress
• 0.94Intensity
• 45Popularity

About this workout

This workout features four sets of 2-minute efforts at 120% FTP, perfect for boosting your aerobic ceiling and preparing for those steep climbs or intense race kicks. A staple for any cyclist looking to enhance their VO2 max, it’s a killer way to elevate your performance in group rides and time trials.

Workout structure

• Warm-Up 3 min @ 65% (65w)
• Active 30 sec @ 100% (100w)
• 1 min @ 65% (65w)
• 13X
  • Active 30 sec @ 120% (120w)
  • Active 15 sec @ 65% (65w)
• 5 min @ 63% (63w)
• 13X
  • 30 sec @ 120% (120w)
  • 15 sec @ 65% (65w)
• 5 min @ 63% (63w)
• 13X
  • 30 sec @ 120% (120w)
  • 15 sec @ 65% (65w)
• 3 min @ 63% (63w)