30/15's #4
- Cycling
- 33mTime
- 38Stress
- 0.82Intensity
- 15Popularity
About this workout
This Rønnestad 30/15 workout focuses on building raw sprinting power and lactate tolerance with its punishing intervals of 30 seconds at 125% FTP. Perfect for developing the kick needed to close gaps in a race or deliver a final surge during a group ride, it’s a must-have for any serious cyclist's training arsenal.
Workout structure
- 1:15 min @ 45% (45w)
- 1:15 min @ 56% (56w)
- 1:15 min @ 64% (64w)
- 1:15 min @ 75% (75w)
- 2X
- 30 sec @ 65% (65w)
- 30 sec @ 90% (90w)
- 1:30 min @ 75% (75w)
- 1:30 min @ 104% (104w)
- 10 min @ 75% (75w)
- 1:30 min @ 75% (75w)
- 1:30 min @ 104% (104w)
- 5X
- 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)