30/15_Ronnestad

• Cycling
• 41mTime
• 28Stress
• 0.83Intensity
• 990Popularity

About this workout

The Rønnestad 30/15 intervals are a punishing way to boost your threshold power, pushing you to sustain 100% FTP efforts with brief recoveries that mimic the demands of racing and group rides. Perfect for developing the kick needed for breakaways or hard turns in a race, this workout is an essential addition to your training arsenal.

Workout structure

• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 100% (100w)
  • 15 sec @ 50% (50w)
• 3 min @ 25% (25w)
• 13X
  • 30 sec @ 100% (100w)
  • 15 sec @ 50% (50w)
• 3 min @ 25% (25w)
• 13X
  • 30 sec @ 100% (100w)
  • 15 sec @ 50% (50w)
• 3 min @ 25% (25w)