Anaerobic

30/15 Sti-spezial

Cycling
1h 7mTime
89Stress
0.89Intensity
140Popularity

About this workout

The Rønnestad 30/15 workout is a gnarly anaerobic blast that builds your kick for closing gaps and enhances your raw sprinting power with short, intense efforts followed by brief recoveries. Perfect for sharpening your top-end punch before races or group rides, this session will push your limits and test your lactate tolerance.

Stian Horne

Workout structure

Free-ride 7 min @ 60% (60w)
8 min @ 85% (85w)
Free-ride 2:30 min @ 60% (60w)
1 min @ 101% (101w)
Free-ride 2:30 min @ 60% (60w)
4X
- 10 sec @ 150% (150w)
- Free-ride 25 sec @ 60% (60w)
10 sec @ 150% (150w)
Free-ride 2:30 min @ 60% (60w)
30 sec @ 108% (108w)
15 sec @ 50% (50w)
30 sec @ 110% (110w)
15 sec @ 50% (50w)
30 sec @ 112% (112w)
15 sec @ 50% (50w)
30 sec @ 114% (114w)
15 sec @ 50% (50w)
30 sec @ 116% (116w)
15 sec @ 50% (50w)
30 sec @ 118% (118w)
15 sec @ 50% (50w)
30 sec @ 120% (120w)
15 sec @ 50% (50w)
30 sec @ 122% (122w)
15 sec @ 50% (50w)
30 sec @ 124% (124w)
15 sec @ 50% (50w)
30 sec @ 126% (126w)
15 sec @ 50% (50w)
30 sec @ 128% (128w)
15 sec @ 50% (50w)
30 sec @ 130% (130w)
Free-ride 4 min @ 60% (60w)
4 min @ 105% (105w)
Free-ride 4 min @ 60% (60w)
30 sec @ 130% (130w)
15 sec @ 50% (50w)
30 sec @ 128% (128w)
15 sec @ 50% (50w)
30 sec @ 126% (126w)
15 sec @ 50% (50w)
30 sec @ 124% (124w)
15 sec @ 50% (50w)
30 sec @ 122% (122w)
15 sec @ 50% (50w)
30 sec @ 120% (120w)
15 sec @ 50% (50w)
30 sec @ 118% (118w)
15 sec @ 50% (50w)
30 sec @ 116% (116w)
15 sec @ 50% (50w)
30 sec @ 114% (114w)
15 sec @ 50% (50w)
30 sec @ 112% (112w)
15 sec @ 50% (50w)
30 sec @ 110% (110w)
15 sec @ 50% (50w)
30 sec @ 108% (108w)
Free-ride 4 min @ 60% (60w)
3 min @ 105% (105w)
10 sec @ 110% (110w)
10 sec @ 115% (115w)
10 sec @ 120% (120w)
10 sec @ 125% (125w)
10 sec @ 130% (130w)
10 sec @ 300% (300w)
Free-ride 4 min @ 60% (60w)