3x13x30/15 VO2Max - Long breaks

• Cycling
• 1h 8mTime
• 82Stress
• 0.85Intensity
• 1,067Popularity

About this workout

This workout features 3 sets of 13 efforts at a punishing 120.9% FTP, perfect for building your anaerobic kick and raw sprinting power, with short recoveries to keep the intensity high. Ideal for closing gaps in group rides or sharpening your sprint for race day, this session will help you develop the top-end punch needed when every second counts.

Workout structure

• 15 min @ 47-61% (47-61w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 57% (57w)
• 7 min @ 66% (66w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 57% (57w)
• 7 min @ 66% (66w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 57% (57w)
• 10 min @ 66-51% (66-51w)