Aktivitus Power & Endurance 1-30/15

• Cycling
• 1h 8mTime
• 90Stress
• 0.89Intensity
• 130Popularity

About this workout

This Rønnestad 30/15 workout pushes your limits with nine hard-hitting intervals at 100% FTP, designed to raise your aerobic ceiling. It's perfect for those looking to build the capacity needed for climbs or explosive efforts during races.

Workout structure

• 1:9 min @ 50% (50w)
• 1:9 min @ 58% (58w)
• 1:9 min @ 63% (63w)
• 1:9 min @ 68% (68w)
• 1:9 min @ 73% (73w)
• 1:9 min @ 78% (78w)
• 1:6 min @ 85% (85w)
• 3 min @ 80% (80w)
• 1 min @ 70% (70w)
• 3 min @ 90% (90w)
• 1 min @ 70% (70w)
• 3 min @ 100% (100w)
• 1 min @ 60% (60w)
• 3 min @ 100% (100w)
• 1 min @ 50% (50w)
• 3 min @ 70% (70w)
• 2X
  • 1 min @ 80% (80w)
• 2X
  • 1 min @ 90% (90w)
• 9X
  • 1 min @ 100% (100w)
• 4 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 60% (60w)
• 1 min @ 120% (120w)
• 4 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 60% (60w)
• 2 min @ 50% (50w)
• 2 min @ 40% (40w)