IE - 3x13x30:15s Z6

• Cycling
• 1h 15mTime
• 95Stress
• 0.87Intensity
• 60Popularity

About this workout

This workout delivers a savage anaerobic punch with its 3 sets of 13 high-intensity intervals, perfect for building the raw sprinting power and lactate tolerance needed for closing gaps and race kicks. Ideal for sharpening your top-end speed before a big event, this session will push your limits and test your mettle.

Workout structure

• Warm-Up 4 min @ 40-78% (40-78w)
• 2X
  • Active 30 sec @ 95% (95w)
  • Rest 1 min @ 55% (55w)
• 2X
  • Active 30 sec @ 100% (100w)
  • Rest 1 min @ 55% (55w)
• Active 1:45 min @ 55% (55w)
• 13X
  • Active 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• Active 3 min @ 55% (55w)
• 3X
  • Active 30 sec @ 75% (75w)
  • Rest 2:30 min @ 55% (55w)
• 13X
  • Active 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• Active 3 min @ 55% (55w)
• 3X
  • Active 30 sec @ 75% (75w)
  • Rest 2:30 min @ 55% (55w)
• 13X
  • Active 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• Active 5 min @ 55% (55w)
• Cooldown 5 min @ 55-40% (55-40w)