3(13x30x150%)

• Cycling
• 45mTime
• 90Stress
• 1.09Intensity
• 61Popularity

About this workout

This workout features a gnarly main set of 3 sets of 13 intervals, each 30 seconds at 150% FTP, designed to build your raw sprinting power and lactate tolerance. Perfect for closing gaps in a group ride or delivering a top-end punch during race kicks, it's a brutal yet effective addition to your training arsenal.

Workout structure

• 5 min @ 40-100% (40-100w)
• 13X
  • 30 sec @ 150% (150w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 150% (150w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 150% (150w)
  • Rest 15 sec @ 50% (50w)
• 5 min @ 50% (50w)