30/15's #2

• Cycling
• 30mTime
• 33Stress
• 0.81Intensity
• 70Popularity

About this workout

This Rønnestad 30/15 workout delivers a punishing anaerobic kick with short, explosive efforts to build your sprinting power and lactate tolerance. Perfect for closing gaps in a race or sharpening your punch for those tough finishes.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 56% (56w)
• 1:15 min @ 64% (64w)
• 1:15 min @ 75% (75w)
• 3X
  • 30 sec @ 65% (65w)
  • 30 sec @ 89% (89w)
• 10 min @ 75% (75w)
• 7X
  • 30 sec @ 125% (125w)
  • 15 sec @ 65% (65w)
• 2 min @ 55% (55w)
• 1:15 min @ 70% (70w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 54% (54w)
• 1:15 min @ 45% (45w)