3 x 13 x 30-15

• Cycling
• 43mTime
• 68Stress
• 0.97Intensity
• 25Popularity

About this workout

This brutal workout features 13 intervals of 30 seconds at 140% FTP with 15-second recoveries, perfect for building the kick to close gaps and enhancing your raw sprinting power. Ideal for those looking to improve their performance in breakaways or to kick hard in races, this session will push your anaerobic limits.

Workout structure

• 5 min @ 60% (60w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 140% (140w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 50% (50w)