3x13x30/15 VO2Max - Long breaks

• Cycling
• 1h 8mTime
• 96Stress
• 0.92Intensity
• 286Popularity

About this workout

This workout features a demanding main set of 3 sets of 13 × 30 seconds at 130% FTP, interspersed with brief 15-second recoveries, perfect for building that explosive kick to close gaps during intense race moments. A great addition to your training arsenal for improving raw sprinting power and lactate tolerance, making it ideal for sharpening your performance in sprint finishes and breakaways.

Workout structure

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