Anaerobic

30/15 x 13

  • Cycling
  • 13mTime
  • 22Stress
  • 1.01Intensity
  • 150Popularity

About this workout

This brutal 30/15 interval session packs a punch with 13 reps at 130% FTP, pushing your anaerobic capacity to the limit while enhancing your sprinting power and lactate tolerance. Perfect for closing gaps during a race or adding a fierce kick to your training repertoire, this workout will have you ready for those gnarly group ride surges.

wicahyanto

Workout structure

  • 15 sec @ 65% (65w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 55% (55w)
  • 3 min @ 55% (55w)