Rad 3x13x30/15

• Cycling
• 1h 7mTime
• 85Stress
• 0.87Intensity
• 131Popularity

About this workout

This gnarly 30/15 workout is all about building your kick for closing gaps and developing raw sprinting power, perfect for those race-day moments when you need that extra push. Incorporate it into your routine to boost your lactate tolerance and enhance your top-end punch for group rides or competitive efforts.

Workout structure

• Warm-Up 5 min @ 30-50% (30-50w)
• Active 3 min @ 60% (60w)
• Active 3 min @ 70% (70w)
• Active 3 min @ 80% (80w)
• Active 3 min @ 90% (90w)
• Active 5 min @ 55% (55w)
• 13X
  • Active 30 sec @ 125% (125w) 100 rpm
  • Rest 15 sec @ 53% (53w) 65 rpm
• Active 3 min @ 55% (55w)
• 13X
  • Active 30 sec @ 125% (125w) 100 rpm
  • Rest 15 sec @ 53% (53w) 65 rpm
• Active 3 min @ 55% (55w)
• 13X
  • Active 30 sec @ 125% (125w) 100 rpm
  • Rest 15 sec @ 53% (53w) 65 rpm
• Cooldown 10 min @ 55-35% (55-35w)