VO2 3 x 13 30/30 @ 130 % FTP

• Cycling
• 1h 19mTime
• 100Stress
• 0.87Intensity
• 475Popularity

About this workout

This tough main set of 3 x 13 intervals at 130% FTP will boost your raw sprinting power and lactate tolerance, perfect for closing gaps during a critical group ride or powering through a race kick. A great workout for building the anaerobic capacity needed for those gnarly efforts when the pace heats up.

Workout structure

• Warm-Up 20 min @ 60% (60w)
• 13X
  • Hit 30 sec @ 130% (130w)
  • Rest 30 sec @ 60% (60w)
• Lit 3 min @ 60% (60w)
• 13X
  • Hit 30 sec @ 130% (130w)
  • Rest 30 sec @ 60% (60w)
• Lit 3 min @ 60% (60w)
• 13X
  • Hit 30 sec @ 130% (130w)
  • Rest 30 sec @ 60% (60w)
• Cooldown 14 min @ 60% (60w)