Anaerobic

Aktivitus Power & Endurance 4-30/15

  • Cycling
  • 1h 8mTime
  • 96Stress
  • 0.92Intensity
  • 515Popularity

About this workout

Get ready for a savage anaerobic workout with the Aktivitus Power & Endurance 4-30/15, featuring 9 intervals of 60 seconds at 100% FTP. This Rønnestad 30/15 protocol builds your kick to close gaps and improves your lactate tolerance, perfect for race kicks and breakaways.

Mattias Lundqvist

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 @ 130% (130w)
    • 15 sec @ 70% (70w)
  • 1 min @ 120% (120w)
  • 4 min @ 60% (60w)
  • 10X
    • 30 sec @ 130% (130w)
    • 15 sec @ 70% (70w)
  • 2 min @ 50% (50w)
  • 2 min @ 40% (40w)