Fixed Vo2 Max 3 x 13 x 30:15

• Cycling
• 31mTime
• 53Stress
• 1.00Intensity
• 70Popularity

About this workout

This hard-hitting VO2 max workout features 3 x 13 sets of 30 seconds at 112.5% FTP, designed to push your aerobic ceiling and prepare you for those critical moments when the road steepens or the pace surges in a group ride. It’s a savage way to build capacity for sustained efforts and explosive power in races.

Workout structure

• 3X
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 2X
  • 30 sec @ 113% (113w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 113% (113w)
• 2X
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 3X
  • 30 sec @ 113% (113w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 113% (113w)
• 2X
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 2X
  • 30 sec @ 113% (113w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 113% (113w)
  • 30 sec @ 113% (113w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 113% (113w)
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 113% (113w)
• 2X
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 2X
  • 30 sec @ 113% (113w)
• 2X
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 2X
  • 30 sec @ 113% (113w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 113% (113w)
• 2X
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 2X
  • 30 sec @ 113% (113w)
• 2X
  • 15 sec @ 50% (50w)
  • 30 sec @ 113% (113w)
• 2X
  • 30 sec @ 113% (113w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 113% (113w)