1x13x30/15

• Cycling
• 10mTime
• 16Stress
• 0.95Intensity
• 395Popularity

About this workout

This 1x13x30/15 workout is a gnarly VO2 max session that pushes your aerobic ceiling with 13 intervals of 30 seconds at 113% FTP, punctuated by quick 15-second recoveries. Perfect for building the stamina you need for those tough climbs or sprinting efforts during a race, this protocol will have you ready to attack with power when it counts.

Workout structure

• 1 min @ 40-67% (40-67w)
• 13X
  • 30 sec @ 113% (113w)
  • 15 sec @ 57% (57w)