Shared workout · Cycling
Bike 2x13x30s @110% FTP
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THE WORKOUT, STEP BY STEP
CYCLING
Bike 2x13x30s @110% FTP
Warm up 30 min, easy ride until lap press, 13x 30s at 110% FTP with 15s easy recovery, 10 min recovery, easy ride until lap press, 13x 30s at 110% FTP with 15s easy recovery, cool down 30 min
WARMUP30 min
Warm up 30 min
WARMUPOpen
Easy ride until lap press
ACTIVE30 secTarget: 315-335W
30s @ 110% FTP
RECOVERY15 sec
15s easy recovery
RECOVERY10 min
Recovery 10 min
WARMUPOpen
Easy ride until lap press
ACTIVE30 secTarget: 315-335W
30s @ 110% FTP
RECOVERY15 sec
15s easy recovery
COOLDOWN30 min
Cool down 30 min
Workout Library
MORE WORKOUTS LIKE THIS
- CyclingVO2maxDifficulty 3 of 5 — Hard
10 × 1 min VO2max
10 × 1 min hard (~130% FTP), 1–2 min easy
55 min - CyclingRace simulationDifficulty 5 of 5 — Elite
Breakaway Simulation
5–10 min at 105–110% → 20–30 min at 90–95% FTP
1 h 20 - CyclingRace simulationDifficulty 4 of 5 — Very hard
Chase Intervals
3 × (1 min at 130% + 4 min at 100–105% FTP)
1 h
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