Anaerobic

13x 30/15

  • Cycling
  • 37mTime
  • 68Stress
  • 1.04Intensity
  • 45Popularity

About this workout

This Rønnestad 30/15 workout packs a punch with its relentless intervals, pushing your anaerobic capacity to the limit and building the kick necessary for closing gaps and explosive sprints. Perfect for those looking to enhance their raw power and lactate tolerance ahead of race day or intense group rides.

Pauldubienski

Workout structure

  • 1 min @ 65% (65w)
  • 12X
    • Rest 30 sec @ 130% (130w)
    • 15 sec @ 65% (65w)
  • Rest 30 sec @ 130% (130w)
  • 4 min @ 69% (69w)
  • 12X
    • 30 sec @ 130% (130w)
    • 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
  • 4 min @ 69% (69w)
  • 12X
    • 30 sec @ 130% (130w)
    • 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)