3x30/15 with 3 min rest

• Cycling
• 1h 9mTime
• 84Stress
• 0.85Intensity
• 15Popularity

About this workout

This savage 3x30/15 workout pushes your limits with 13 intervals of 30 seconds at 130% FTP, developing raw sprinting power and lactate tolerance. Perfect for sharpening your kick to close gaps in races or adding punch for those critical moments in group rides.

Workout structure

• 15 min @ 40-65% (40-65w)
• 5 min @ 60% (60w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 11:30 min @ 40% (40w)