3x14x30/30 @ 120%/40%

• Cycling
• 1h 9mTime
• 76Stress
• 0.81Intensity
• 50Popularity

About this workout

This workout features 3 sets of 13×30 seconds at 120% FTP with short 30-second recoveries at 40%, designed to elevate your VO2 max and boost your aerobic ceiling. Perfect for pushing your limits during intense group rides or building the endurance needed for those punchy race kicks.

Workout structure

• 5 min @ 60% (60w)
• 3 min @ 80% (80w)
• 15 sec @ 100% (100w)
• 2X
  • 30 sec @ 40% (40w)
  • 30 sec @ 110% (110w)
• 30 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 45% (45w)
• 4:30 min @ 50% (50w)
• 13X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 30 sec @ 45% (45w)
• 4:30 min @ 50% (50w)
• 13X
  • 30 sec @ 120% (120w)
  • 30 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 5 min @ 50% (50w)