Anaerobic

30/15-30/30-30/15 -1

  • Cycling
  • 1h 2mTime
  • 84Stress
  • 0.90Intensity
  • 45Popularity

About this workout

This Rønnestad 30/15 workout is a gnarly mix of 30-second efforts at 140% FTP, designed to build raw sprinting power and lactate tolerance, perfect for closing gaps in a race or handling those intense group ride surges. It's a punishing yet effective session to develop the top-end punch needed for breakaways and race kicks.

pouto

Workout structure

  • 8 min @ 38-75% (38-75w)
  • 2 min @ 81% (81w)
  • 2 min @ 95% (95w)
  • 4X
    • 10 sec @ 151% (151w)
    • Rest 1:50 min @ 50% (50w)
  • 2 min @ 60% (60w)
  • 2 min @ 80% (80w)
  • 8X
    • 30 sec @ 140% (140w)
    • Rest 15 sec @ 50% (50w)
  • 3 min @ 60% (60w)
  • 10X
    • 30 sec @ 140% (140w)
    • Rest 30 sec @ 50% (50w)
  • 3 min @ 57% (57w)
  • 5X
    • 30 sec @ 140% (140w)
    • Rest 15 sec @ 50% (50w)
  • 2 min @ 50% (50w)
  • 1 min @ 150% (150w)
  • 10 min @ 63-50% (63-50w)