30/15 - 5set

• Cycling
• 1h 28mTime
• 95Stress
• 0.80Intensity
• 135Popularity

About this workout

The Rønnestad 30/15 workout will push your limits with a punishing main set of short, intense intervals that build your kick for closing gaps and sprinting power. Perfect for sharpening your anaerobic capacity ahead of key races or group rides where every second counts.

Workout structure

• 15 min @ 42-77% (42-77w)
• 5 min @ 46% (46w)
• 10X
  • 30 sec @ 121% (121w)
  • 15 sec @ 40% (40w)
• 6:15 min @ 40% (40w)
• 10X
  • 30 sec @ 121% (121w)
  • 15 sec @ 40% (40w)
• 6:15 min @ 40% (40w)
• 10X
  • 30 sec @ 121% (121w)
  • 15 sec @ 40% (40w)
• 6:15 min @ 40% (40w)
• 10X
  • 30 sec @ 121% (121w)
  • 15 sec @ 40% (40w)
• 6:15 min @ 40% (40w)
• 10X
  • 30 sec @ 121% (121w)
  • 15 sec @ 40% (40w)
• 6:15 min @ 56% (56w)