3x13x30/15 - Semi-Stochastic (doable)

• Cycling
• 55mTime
• 82Stress
• 0.95Intensity
• 25Popularity

About this workout

This semi-stochastic workout features 30/15 intervals that pack a punch with 20 seconds at 180% FTP followed by short recoveries, pushing your anaerobic limits and enhancing your sprinting power. Perfect for building the kick needed to close gaps during a group ride or responding to race attacks, this session delivers raw power with every rep.

Workout structure

• Warm-Up 4 min @ 40% (40w)
• 2 min @ 50% (50w)
• Cooldown 1 min @ 65% (65w)
• 2X
  • 20 sec @ 180% (180w)
  • 20 sec @ 40% (40w)
• 20 sec @ 180% (180w)
• 2:20 min @ 50% (50w)
• 30 sec @ 145% (145w)
• 15 sec @ 65% (65w)
• 30 sec @ 142% (142w)
• 15 sec @ 65% (65w)
• 30 sec @ 127% (127w)
• 15 sec @ 64% (64w)
• 30 sec @ 134% (134w)
• 15 sec @ 65% (65w)
• 30 sec @ 129% (129w)
• 15 sec @ 65% (65w)
• 30 sec @ 128% (128w)
• 15 sec @ 64% (64w)
• 30 sec @ 120% (120w)
• 15 sec @ 60% (60w)
• 30 sec @ 132% (132w)
• 15 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 15 sec @ 65% (65w)
• 30 sec @ 123% (123w)
• 15 sec @ 62% (62w)
• 30 sec @ 119% (119w)
• 15 sec @ 60% (60w)
• 30 sec @ 118% (118w)
• 15 sec @ 59% (59w)
• 30 sec @ 121% (121w)
• 15 sec @ 61% (61w)
• 3 min @ 40% (40w)
• 30 sec @ 126% (126w)
• 15 sec @ 63% (63w)
• 30 sec @ 139% (139w)
• 15 sec @ 65% (65w)
• 30 sec @ 125% (125w)
• 15 sec @ 63% (63w)
• 30 sec @ 140% (140w)
• 15 sec @ 65% (65w)
• 30 sec @ 130% (130w)
• 15 sec @ 65% (65w)
• 30 sec @ 128% (128w)
• 15 sec @ 64% (64w)
• 30 sec @ 121% (121w)
• 15 sec @ 61% (61w)
• 30 sec @ 126% (126w)
• 15 sec @ 63% (63w)
• 30 sec @ 121% (121w)
• 15 sec @ 61% (61w)
• 30 sec @ 120% (120w)
• 15 sec @ 60% (60w)
• 30 sec @ 116% (116w)
• 15 sec @ 58% (58w)
• 30 sec @ 122% (122w)
• 15 sec @ 61% (61w)
• 30 sec @ 115% (115w)
• 15 sec @ 58% (58w)
• 3 min @ 40% (40w)
• 30 sec @ 132% (132w)
• 15 sec @ 65% (65w)
• 30 sec @ 124% (124w)
• 15 sec @ 62% (62w)
• 30 sec @ 131% (131w)
• 15 sec @ 65% (65w)
• 30 sec @ 141% (141w)
• 15 sec @ 65% (65w)
• 30 sec @ 122% (122w)
• 15 sec @ 61% (61w)
• 30 sec @ 129% (129w)
• 15 sec @ 65% (65w)
• 30 sec @ 126% (126w)
• 15 sec @ 63% (63w)
• 30 sec @ 127% (127w)
• 15 sec @ 64% (64w)
• 30 sec @ 122% (122w)
• 15 sec @ 61% (61w)
• 30 sec @ 116% (116w)
• 15 sec @ 58% (58w)
• 30 sec @ 117% (117w)
• 15 sec @ 59% (59w)
• 30 sec @ 120% (120w)
• 15 sec @ 60% (60w)
• 30 sec @ 121% (121w)
• 15 sec @ 61% (61w)
• 5 min @ 61% (61w)
• 3:45 min @ 50% (50w)