3x13x(30/15) + 10min SwSp

• Cycling
• 1h 14mTime
• 108Stress
• 0.93Intensity
• 25Popularity

About this workout

This Rønnestad 30/15 workout is a savage test of your raw sprinting power and lactate tolerance, pushing you to maintain 130% FTP for those tough 30-second efforts. It's perfect for developing the kick you need to close gaps during a race or during the final moments of a group ride.

Workout structure

• 10 min @ 55-75% (55-75w)
• 3 min @ 80% (80w)
• 2 min @ 100% (100w)
• 1 min @ 120% (120w)
• 30 sec @ 130% (130w)
• 5 min @ 55% (55w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 60% (60w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 60% (60w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 60% (60w)
• 10 min @ 95% (95w)
• 5 min @ 50% (50w)