Anaerobic

30/15's into Threshold #4

  • Cycling
  • 33mTime
  • 37Stress
  • 0.81Intensity
  • 15Popularity

About this workout

This Rønnestad 30/15 workout cranks up the intensity with short, sharp efforts at 125% FTP, building the kick needed for closing gaps and explosive race finishes. It's a brutal way to develop your raw sprinting power and lactate tolerance, perfect for sharpening your legs before a hard group ride or race day.

BigKev

Workout structure

  • 1 min @ 45% (45w)
  • 1 min @ 56% (56w)
  • 1 min @ 64% (64w)
  • 1 min @ 75% (75w)
  • 3X
    • 30 sec @ 65% (65w)
    • 30 sec @ 89% (89w)
  • 2 min @ 55% (55w)
  • 10 min @ 75% (75w)
  • 6X
    • 30 sec @ 125% (125w)
    • 15 sec @ 65% (65w)
  • 2 min @ 85% (85w)
  • 2 min @ 100% (100w)
  • 2 min @ 55% (55w)
  • 1:20 min @ 70% (70w)
  • 1:20 min @ 58% (58w)
  • 1:20 min @ 45% (45w)