VO2max - 3x 13x 30/15

• Cycling
• 56mTime
• 63Stress
• 0.82Intensity
• 15Popularity

About this workout

This VO2 max workout features 3 sets of 13 hard-hitting 30-second efforts at 113% FTP, with brief recoveries, perfect for pushing your aerobic ceiling much like the Rønnestad 30/15 protocol. Incorporate it to build the endurance needed for those tough climbs and spirited group ride sprints.

Workout structure

• Warm-Up 10 min @ 33-82% (33-82w)
• 13X
  • Active 30 sec @ 113% (113w)
  • Rest 15 sec @ 50% (50w)
• Active 3:30 min @ 50% (50w)
• 13X
  • Active 30 sec @ 113% (113w)
  • Rest 15 sec @ 50% (50w)
• Active 3:30 min @ 50% (50w)
• 13X
  • Active 30 sec @ 113% (113w)
  • Rest 15 sec @ 50% (50w)
• Cooldown 10 min @ 62-37% (62-37w)