3x13x30/15+10at70

• Cycling
• 1h 16mTime
• 102Stress
• 0.90Intensity
• 60Popularity

About this workout

This brutal 30/15 workout will push your limits with intense 30-second efforts at 130% FTP, interspersed with quick recoveries, building your kick to close gaps and raw sprinting power. Perfect for improving lactate tolerance, it's a game-changer for race day when you need that top-end punch.

Workout structure

• Warm-Up 10 min @ 30-50% (30-50w)
• Active 3 min @ 83% (83w)
• Active 2 min @ 88% (88w)
• Active 2 min @ 93% (93w)
• Rest 1 min @ 100% (100w)
• Active 3 min @ 55% (55w)
• 13X
  • Rest 30 sec @ 130% (130w)
  • Active 15 sec @ 55% (55w)
• Active 5 min @ 60% (60w)
• 13X
  • Rest 30 sec @ 130% (130w)
  • Active 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 13X
  • Rest 30 sec @ 130% (130w)
  • 15 sec @ 55% (55w)
• 5 min @ 60% (60w)
• 10:45 min @ 70% (70w)