30_15_et_endurance

• Cycling
• 2h 42mTime
• 152Stress
• 0.75Intensity
• 15Popularity

About this workout

This Rønnestad 30/15 workout is designed to build your kick for closing gaps and enhance your raw sprinting power with intense intervals followed by shorter recoveries. Perfect for improving lactate tolerance, it’s a staple for those looking to boost their performance in breakaways or finishing sprints.

Workout structure

• 60 min @ 63% (63w)
• 12X
  • 30 sec @ 122% (122w)
  • 15 sec @ 56% (56w)
• 5 min @ 50% (50w)
• 12X
  • 30 sec @ 122% (122w)
  • 15 sec @ 56% (56w)
• 5 min @ 50% (50w)
• 12X
  • 30 sec @ 122% (122w)
  • 15 sec @ 56% (56w)
• 5 min @ 50% (50w)
• 60 min @ 66% (66w)