3x10 30/15, 15mTempo

• Cycling
• 1h 29mTime
• 111Stress
• 0.86Intensity
• 55Popularity

About this workout

This Rønnestad 30/15 workout serves up a savage punch with 3 sets of 11 intervals at 125% FTP, perfect for building your anaerobic kick and raw sprinting power. It’s great for those looking to sharpen their sprinting for race kicks or breakaways while also incorporating some solid tempo work for sustained endurance.

Workout structure

• Active 1 min @ 40-50% (40-50w)
• 5 min @ 50% (50w)
• 5 min @ 65% (65w)
• 5 min @ 75-95% (75-95w)
• 3 min @ 55% (55w)
• 3 min @ 95% (95w)
• Active 2 sec @ 68-66% (68-66w)
• Active 2 sec @ 66-64% (66-64w)
• Active 2 sec @ 64% (64w)
• Active 2 sec @ 64-63% (64-63w)
• Active 3:10 min @ 63% (63w)
• Active 30 sec @ 120-122% (120-122w)
• Active 15 sec @ 60% (60w)
• Active 30 sec @ 122-125% (122-125w)
• 11X
  • 15 sec @ 60% (60w)
  • 30 sec @ 125% (125w)
• Active 1:15 min @ 28% (28w)
• Active 11 sec @ 28-38% (28-38w)
• Active 11 sec @ 38-45% (38-45w)
• Active 11 sec @ 45-51% (45-51w)
• Active 10 sec @ 51-54% (51-54w)
• Active 11 sec @ 54-57% (54-57w)
• Active 11 sec @ 57-58% (57-58w)
• Active 11 sec @ 58-60% (58-60w)
• Active 45 sec @ 60% (60w)
• Active 30 sec @ 120-122% (120-122w)
• Active 15 sec @ 60% (60w)
• Active 30 sec @ 122-125% (122-125w)
• 11X
  • 15 sec @ 60% (60w)
  • 30 sec @ 125% (125w)
• Active 1:15 min @ 28% (28w)
• Active 11 sec @ 28-38% (28-38w)
• Active 11 sec @ 38-45% (38-45w)
• Active 11 sec @ 45-51% (45-51w)
• Active 10 sec @ 51-54% (51-54w)
• Active 11 sec @ 54-57% (54-57w)
• Active 11 sec @ 57-58% (57-58w)
• Active 11 sec @ 58-63% (58-63w)
• Active 45 sec @ 63% (63w)
• Active 30 sec @ 120-122% (120-122w)
• Active 15 sec @ 60% (60w)
• Active 30 sec @ 122-125% (122-125w)
• 11X
  • 15 sec @ 60% (60w)
  • 30 sec @ 125% (125w)
• Active 4 min @ 60% (60w)
• Active 1 min @ 60-75% (60-75w)
• Active 2 min @ 75-80% (75-80w)
• Active 12 min @ 80% (80w)
• Cooldown 10 min @ 56-43% (56-43w)