Anaerobic

30-30's Rønnestad

  • Cycling
  • 1h 4mTime
  • 69Stress
  • 0.80Intensity
  • 15Popularity

About this workout

This gnarly Rønnestad 30/30 workout pushes your anaerobic limits with repeated bursts at 122% FTP, perfect for building the kick needed to close gaps during intense group rides or race scenarios. It's a punishing staple for developing raw sprinting power and lactate tolerance when the pace heats up.

YM

Workout structure

  • Warm-Up 5 min @ 50-60% (50-60w) 85 rpm
  • Active 10 min @ 60% (60w) 85 rpm
  • 10X
    • Active 30 sec @ 122% (122w) 100 rpm
    • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • 10X
    • Active 30 sec @ 122% (122w) 100 rpm
    • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • 10X
    • Active 30 sec @ 122% (122w) 100 rpm
    • Rest 30 sec @ 50% (50w) 85 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
  • Active 3 min @ 55% (55w) 85 rpm
  • Active 10 min @ 60% (60w) 85 rpm