Anaerobic

30/15's with Threshold

  • Cycling
  • 54mTime
  • 77Stress
  • 0.92Intensity
  • 45Popularity

About this workout

This gnarly Rønnestad 30/15 workout is designed to build your kick and improve your raw sprinting power with repeated efforts at 125% FTP. Perfect for closing gaps in group rides or developing the top-end punch needed for race kicks, it’s a must-do session for serious cyclists.

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Workout structure

  • 5 min @ 45-75% (45-75w)
  • 3 min @ 50% (50w)
  • 3 min @ 90-104% (90-104w)
  • 10X
    • 30 sec @ 125% (125w)
    • Rest 15 sec @ 65% (65w)
  • 3 min @ 50% (50w)
  • 3 min @ 90-104% (90-104w)
  • 10X
    • 30 sec @ 125% (125w)
    • Rest 15 sec @ 65% (65w)
  • 3 min @ 50% (50w)
  • 3 min @ 90-104% (90-104w)
  • 10X
    • 30 sec @ 125% (125w)
    • Rest 15 sec @ 65% (65w)
  • 3 min @ 50% (50w)
  • 6 min @ 75-50% (75-50w)