3x13x30/30 - 120%/50%

• Cycling
• 1hTime
• 72Stress
• 0.85Intensity
• 45Popularity

About this workout

This VO2 max workout features a challenging main set of 3 sets of 12 intervals at 120% FTP, pushing your aerobic ceiling with each gnarly 30-second effort. Perfect for boosting your capacity for when the road kicks up or for those savage moments in a race when you need to close gaps quickly.

Workout structure

• 5 min @ 50% (50w)
• 2 min @ 60% (60w)
• 2 min @ 75% (75w)
• 2 min @ 95% (95w)
• 2 min @ 50% (50w)
• 12X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 3 min @ 50% (50w)
• 12X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 30 sec @ 120% (120w)
• 3:30 min @ 45% (45w)