Anaerobic

2x6m 30-15

  • Cycling
  • 45mTime
  • 50Stress
  • 0.82Intensity
  • 15Popularity

About this workout

This Rønnestad 30/15 workout is a gnarly anaerobic blast, featuring two sets of intense 30-second efforts at 120% FTP, with brief recoveries that will push your lactate tolerance and raw sprinting power. Perfect for closing gaps in races or sharpening your kick for those decisive moments.

Greg74

Workout structure

  • Active 3 min @ 55% (55w)
  • Active 3 min @ 60% (60w)
  • Active 3 min @ 65% (65w)
  • Active 30 sec @ 110% (110w)
  • Active 30 sec @ 60% (60w)
  • Active 30 sec @ 120% (120w)
  • Active 30 sec @ 60% (60w)
  • Active 2 min @ 60% (60w)
  • 4X
    • Active 30 sec @ 125% (125w)
    • Active 15 sec @ 55% (55w)
  • 5X
    • Active 30 sec @ 120% (120w)
    • Active 15 sec @ 55% (55w)
  • Active 3 min @ 50% (50w)
  • 4X
    • Active 30 sec @ 125% (125w)
    • Active 15 sec @ 55% (55w)
  • 5X
    • Active 30 sec @ 120% (120w)
    • Active 15 sec @ 55% (55w)
  • Active 3 min @ 50% (50w)
  • Active 12:30 min @ 65% (65w)