Anaerobic

30/15

  • Cycling
  • 1h 27mTime
  • 142Stress
  • 0.99Intensity
  • 165Popularity

About this workout

The Rønnestad 30/15 workout is a punishing effort that builds your kick to close gaps and enhances your raw sprinting power with repeated 30-second efforts at 130% FTP. This session is perfect for improving lactate tolerance and preparing for those explosive moments in races or competitive group rides.

Adam Chmielowski

Workout structure

  • Open - ended 30 min @ 50-70% (50-70w) 80-95 rpm
  • 8X
    • 30 sec @ 130-140% (130-140w) 90-100 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 8X
    • 30 sec @ 130-140% (130-140w) 90-100 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 8X
    • 30 sec @ 130-140% (130-140w) 90-100 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 8X
    • 30 sec @ 130-140% (130-140w) 90-100 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 8X
    • 30 sec @ 130-140% (130-140w) 90-100 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • 8X
    • 30 sec @ 130-140% (130-140w) 90-100 rpm
  • 3 min @ 50% (50w) 80-90 rpm
  • Cool down 15 min @ 50% (50w) 80-90 rpm