Anaerobic

30/15

  • Cycling
  • 58mTime
  • 74Stress
  • 0.87Intensity
  • 15Popularity

About this workout

The Rønnestad 30/15 workout is a punishing blend of 30-second all-out efforts followed by short recoveries, designed to build your kick for closing gaps and enhance your raw sprinting power. Perfect for sharpening your top-end punch before races or group rides, this session will test your lactate tolerance and push your limits.

CaNoe

Workout structure

  • Active 5 min @ 49% (49w)
  • Active 5 min @ 60% (60w)
  • 2X
    • Active 2 min @ 78% (78w)
    • Active 1 min @ 60% (60w)
  • Active 30 sec @ 127% (127w)
  • Active 30 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 5 min @ 60% (60w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 3 min @ 46% (46w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 3 min @ 46% (46w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 30 sec @ 127% (127w)
  • Active 15 sec @ 64% (64w)
  • Active 10 min @ 49% (49w)