3x13 30/15

• Cycling
• 1h 20mTime
• 103Stress
• 0.88Intensity
• 70Popularity

About this workout

This brutal Rønnestad 30/15 workout pushes your limits with 3 sets of explosive 30-second efforts at 130% FTP, developing your kick for closing gaps and enhancing lactate tolerance. Perfect for sharpening your raw sprinting power before race day or tough group rides, it’s a hard-hitting session that pays off when the pace heats up.

Workout structure

• 15 min @ 50% (50w)
• 13X
  • 30 sec @ 130% (130w)
  • 15 sec @ 60% (60w)
• 3 min @ 70% (70w)
• 13X
  • 30 sec @ 130% (130w)
  • 15 sec @ 60% (60w)
• 3 min @ 70% (70w)
• 13X
  • 30 sec @ 130% (130w)
  • 15 sec @ 60% (60w)
• 20 min @ 66% (66w)
• 10 min @ 45% (45w)