Anaerobic

30/15's into Threshold #2

  • Cycling
  • 33mTime
  • 34Stress
  • 0.79Intensity
  • 15Popularity

About this workout

Get ready to build your kick with this Rønnestad 30/15 workout, featuring short, intense bursts at 125% FTP followed by brief recoveries. Perfect for enhancing your raw sprinting power and lactate tolerance, this session is ideal for closing gaps during hard group rides or making those decisive race moves.

BigKev

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)
  • 2 min @ 55% (55w)
  • 10 min @ 75% (75w)
  • 3X
    • 30 sec @ 125% (125w)
    • 15 sec @ 65% (65w)
  • 2:30 min @ 85% (85w)
  • 2:30 min @ 100% (100w)
  • 2 min @ 55% (55w)
  • 1:20 min @ 70% (70w)
  • 1:20 min @ 58% (58w)
  • 1:20 min @ 45% (45w)