3x13x30/15 VO2Max

• Cycling
• 1h 0mTime
• 88Stress
• 0.94Intensity
• 172Popularity

About this workout

This workout features a tough main set of 3 sets of 13 × 30 seconds at 130% FTP, pushing your limits while building raw sprinting power and lactate tolerance. It's perfect for enhancing your kick on race day or closing gaps during intense group rides.

Workout structure

• 15 min @ 50-65% (50-65w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 61% (61w)
• 3 min @ 71% (71w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 61% (61w)
• 3 min @ 71% (71w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 61% (61w)
• 10 min @ 71-55% (71-55w)