30/15
- Cycling
- 56mTime
- 123Stress
- 1.15Intensity
- 20Popularity
About this workout
The Rønnestad 30/15 workout delivers a punishing dose of anaerobic training, featuring 30-second efforts at 136.4% FTP that will build your kick and lactate tolerance. Perfect for closing gaps in races or developing that top-end punch, this session is a must for any serious cyclist looking to boost their sprinting power.
Workout structure
- 10 min @ 39-91% (39-91w)
- 5 min @ 55% (55w)
- 30 sec @ 136% (136w)
- 15 sec @ 55% (55w)
- 30 sec @ 133% (133w)
- 15 sec @ 55% (55w)
- 30 sec @ 130% (130w)
- 15 sec @ 55% (55w)
- 30 sec @ 127% (127w)
- 15 sec @ 55% (55w)
- 30 sec @ 124% (124w)
- 15 sec @ 55% (55w)
- 30 sec @ 121% (121w)
- 15 sec @ 55% (55w)
- 30 sec @ 118% (118w)
- 15 sec @ 55% (55w)
- 30 sec @ 115% (115w)
- 3 min @ 55% (55w)
- 30 sec @ 136% (136w)
- 15 sec @ 55% (55w)
- 30 sec @ 133% (133w)
- 15 sec @ 55% (55w)
- 30 sec @ 130% (130w)
- 15 sec @ 55% (55w)
- 30 sec @ 127% (127w)
- 15 sec @ 55% (55w)
- 30 sec @ 124% (124w)
- 15 sec @ 55% (55w)
- 30 sec @ 121% (121w)
- 15 sec @ 55% (55w)
- 30 sec @ 118% (118w)
- 15 sec @ 55% (55w)
- 30 sec @ 115% (115w)
- 3 min @ 55% (55w)
- 30 sec @ 136% (136w)
- 15 sec @ 55% (55w)
- 30 sec @ 133% (133w)
- 15 sec @ 55% (55w)
- 30 sec @ 130% (130w)
- 15 sec @ 55% (55w)
- 30 sec @ 127% (127w)
- 15 sec @ 55% (55w)
- 30 sec @ 124% (124w)
- 15 sec @ 55% (55w)
- 30 sec @ 121% (121w)
- 15 sec @ 55% (55w)
- 30 sec @ 118% (118w)
- 15 sec @ 55% (55w)
- 30 sec @ 115% (115w)
- 3 min @ 55% (55w)
- 30 sec @ 136% (136w)
- 15 sec @ 55% (55w)
- 30 sec @ 133% (133w)
- 15 sec @ 55% (55w)
- 30 sec @ 130% (130w)
- 15 sec @ 55% (55w)
- 30 sec @ 127% (127w)
- 15 sec @ 55% (55w)
- 30 sec @ 124% (124w)
- 15 sec @ 55% (55w)
- 30 sec @ 121% (121w)
- 15 sec @ 55% (55w)
- 30 sec @ 118% (118w)
- 15 sec @ 55% (55w)
- 30 sec @ 115% (115w)
- 5 min @ 55% (55w)
- 4 min @ 55-303% (55-303w)