3 rounds of 13 x 30s/15s (120%)350/120

• Cycling
• 1hTime
• 70Stress
• 0.84Intensity
• 65Popularity

About this workout

This brutal set of 3 rounds of 13 x 30s at 120% FTP will push your raw sprinting power and lactate tolerance to the limit, perfect for those race kicks and closing gaps in competitive scenarios. A must-do workout for cyclists looking to build their anaerobic capacity and top-end punch!

Workout structure

• 12 min @ 41-86% (41-86w)
• 4:30 min @ 41% (41w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 41% (41w)
• 3 min @ 41% (41w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 41% (41w)
• 3 min @ 41% (41w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 41% (41w)
• 8:15 min @ 52% (52w)