3 sets of 13 repetitions 30-15’s. Don’t go all out but choose an intensity that you can sustain all the intervals. Focus on speed in the 30 seconds. Really get the legs spinning and accelerate in the first 10 seconds of the intervals. Really let your legs fall in the 15 seconds rest intervals.
Explore this cycling workout
Try the JOIN cycling app to export the workout to Zwift, Garmin, TrainingPeaks and Wahoo.