2h with - 30/15_Ronnestad

• Cycling
• 2h 0mTime
• 88Stress
• 0.66Intensity
• 15Popularity

About this workout

The Rønnestad 30/15 intervals focus on pushing your threshold power with sustained efforts that mimic the intensity of race kicks and breakaways. This workout is perfect for developing the critical ability to maintain a high pace during group rides or time trials, making it a must-have for any serious cyclist.

Workout structure

• Warm-Up 3 min @ 27% (27w)
• 72 min @ 65% (65w)
• 13X
  • 30 sec @ 98% (98w)
  • Rest 15 sec @ 27% (27w) 80-90 rpm
• Rest 3 min @ 27% (27w)
• 13X
  • 30 sec @ 98% (98w)
  • Rest 15 sec @ 27% (27w) 80-90 rpm
• Rest 3 min @ 27% (27w)
• 13X
  • 30 sec @ 98% (98w)
  • Rest 15 sec @ 27% (27w) 80-90 rpm
• Cooldown 10 min @ 27% (27w)