4x13 30/15

• Cycling
• 1h 14mTime
• 102Stress
• 0.91Intensity
• 100Popularity

About this workout

This Rønnestad 30/15 workout delivers a savage anaerobic punch with 4 sets of 13 intervals at 123% FTP, perfect for building the kick to close gaps and enhancing lactate tolerance. It's a brutal staple for race preparation or when you need to sharpen your sprinting power for those critical moments in a group ride.

Workout structure

• Warm-Up 15 min @ 68% (68w)
• 13X
  • 30 sec @ 123% (123w)
  • Rest 15 sec @ 55% (55w)
• 5 min @ 67% (67w)
• 13X
  • 30 sec @ 123% (123w)
  • Rest 15 sec @ 55% (55w)
• 5 min @ 67% (67w)
• 13X
  • 30 sec @ 123% (123w)
  • Rest 15 sec @ 55% (55w)
• 5 min @ 67% (67w)
• 13X
  • 30 sec @ 123% (123w)
  • Rest 15 sec @ 55% (55w)
• 5 min @ 67% (67w)