30-15 3x7 st part 1

• Cycling
• 42mTime
• 49Stress
• 0.83Intensity
• 31Popularity

About this workout

The 30-15 3x7 workout, featuring 30-second efforts at 124% FTP followed by short recoveries, is a brutal way to build raw sprinting power and enhance lactate tolerance, perfect for those looking to close gaps or launch breakaways. This Rønnestad 30/15 protocol is a top-tier choice for cyclists aiming to develop their anaerobic capacity in a time-efficient manner.

Workout structure

• Warm-Up 7 min @ 54% (54w)
• Warm-Up 3 min @ 80% (80w)
• Cooldown 2 min @ 54% (54w)
• 7X
  • 30 sec @ 124% (124w)
  • Rest 15 sec @ 54% (54w)
• 5 min @ 50% (50w)
• 7X
  • 30 sec @ 124% (124w)
  • Rest 15 sec @ 54% (54w)
• 5 min @ 50% (50w)
• 7X
  • 30 sec @ 124% (124w)
  • Rest 15 sec @ 54% (54w)
• 5 min @ 50% (50w)