3x30x (30/15sek)

• Cycling
• 1h 5mTime
• 66Stress
• 0.78Intensity
• 70Popularity

About this workout

This workout features 3 sets of 13 × 30 seconds at 115% FTP with 15-second recoveries, pushing your VO2 max to new heights. Perfect for improving your capacity during those steep climbs or intense group ride surges, this session builds the aerobic ceiling you need for race day.

Workout structure

• 15 min @ 20-67% (20-67w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 20-67% (20-67w)
• 3 min @ 20-67% (20-67w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 20-67% (20-67w)
• 3 min @ 20-67% (20-67w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 20-67% (20-67w)
• 15 min @ 20-67% (20-67w)