30-15's Ronnestad intervals

• Cycling
• 55mTime
• 75Stress
• 0.90Intensity
• 40Popularity

About this workout

3 sets van 13 herhalingen 30-15's. Ga niet helemaal voluit, maar kies een intensiteit die je alle intervallen volhouden. Focus op snelheid in de 30 seconden. Laat de benen echt draaien en versnel in de eerste 10 seconden van de intervallen. In de 15 seconden de benen helemaal laten vallen.

Workout structure

• Warm-Up 5 min @ 50-65% (50-65w) 85 rpm
• Active 2 min @ 65% (65w) 90 rpm
• Active 1 min @ 80% (80w) 100 rpm
• Active 30 sec @ 125% (125w) 85 rpm
• Active 2 min @ 60% (60w) 100 rpm
• 11X
  • Active 30 sec @ 125% (125w) 85 rpm
  • Active 15 sec @ 50% (50w) 100 rpm
• Active 30 sec @ 125% (125w) 85 rpm
• Active 15 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 125% (125w) 100 rpm
• Active 3 min @ 60% (60w) 100 rpm
• 11X
  • Active 30 sec @ 125% (125w) 85 rpm
  • Active 15 sec @ 50% (50w) 100 rpm
• Active 30 sec @ 125% (125w) 85 rpm
• Active 15 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 125% (125w) 100 rpm
• Active 3 min @ 60% (60w) 100 rpm
• 11X
  • Active 30 sec @ 125% (125w) 85 rpm
  • Active 15 sec @ 50% (50w) 100 rpm
• Active 30 sec @ 125% (125w) 85 rpm
• Active 15 sec @ 50% (50w) 85 rpm
• Active 30 sec @ 125% (125w) 90 rpm
• 10 min @ 55% (55w)