Bike 3x13x30/15 - Reducing power

• Cycling
• 54mTime
• 73Stress
• 0.90Intensity
• 56Popularity

About this workout

This workout features the 30/15 protocol, pushing your VO2 max with 3 intervals of 60 seconds at 104% FTP, perfect for enhancing your critical power and building aerobic capacity for those tough climbs. It's an essential session for cyclists looking to boost their performance in group rides and time trials.

Workout structure

• 5 min @ 40-60% (40-60w)
• 3X
  • 1 min @ 104% (104w)
  • Rest 1 min @ 65% (65w)
• 3X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 65% (65w)
• 3X
  • 30 sec @ 122% (122w)
  • Rest 15 sec @ 61% (61w)
• 3X
  • 30 sec @ 119% (119w)
  • Rest 15 sec @ 59% (59w)
• 2X
  • 30 sec @ 116% (116w)
  • Rest 15 sec @ 58% (58w)
• 2X
  • 30 sec @ 114% (114w)
  • Rest 15 sec @ 57% (57w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 63% (63w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 3X
  • 30 sec @ 118% (118w)
  • Rest 15 sec @ 59% (59w)
• 2X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 57% (57w)
• 2X
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 56% (56w)
• 3 min @ 50% (50w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 3X
  • 30 sec @ 118% (118w)
  • Rest 15 sec @ 59% (59w)
• 3X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 57% (57w)
• 2X
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 56% (56w)
• 2X
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 55% (55w)
• 4 min @ 55-40% (55-40w)
• 3:45 min @ 40% (40w)