Z5 - 3 x 13 x 30s / 15s

• Cycling
• 1h 30mTime
• 84Stress
• 0.75Intensity
• 30Popularity

About this workout

This workout features a brutal main set of 3 x 13 intervals, where you’ll push hard for 30 seconds at 120% FTP, followed by quick 15-second recoveries. Perfect for boosting your aerobic ceiling, it’s a solid choice for those looking to ramp up their pace for group rides or tackle tough climbs.

Workout structure

• 20 min @ 40-60% (40-60w)
• 2 min @ 60-40% (60-40w)
• 13X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3:30 min @ 40% (40w)
• 12X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 3:30 min @ 40% (40w)
• 12X
  • 15 sec @ 40% (40w)
  • 30 sec @ 120% (120w)
• 15 sec @ 40% (40w)
• 3 min @ 40-57% (40-57w)
• 30 min @ 57-50% (57-50w)