2*30/15” + 10’ tempo

• Cycling
• 1h 4mTime
• 74Stress
• 0.83Intensity
• 45Popularity

About this workout

This workout features the Rønnestad 30/15 protocol with two sets of 15 hard 30-second efforts at 129.4% FTP, designed to build raw sprinting power and lactate tolerance. It’s perfect for developing the kick you need for closing gaps in races or powering through tough group ride sprints.

Workout structure

• 1 min @ 67% (67w)
• 1 min @ 81% (81w)
• 1 min @ 94% (94w)
• 30 sec @ 108% (108w)
• 2X
  • 1 min @ 49% (49w)
  • 12 sec @ 162% (162w)
• Rest 1 min @ 49% (49w)
• 15X
  • 30 sec @ 129% (129w)
  • Rest 15 sec @ 27% (27w)
• 15 min @ 49% (49w)
• 15X
  • 30 sec @ 129% (129w)
  • Rest 15 sec @ 27% (27w)
• 10 min @ 49% (49w)
• 10 min @ 81% (81w)