BORBET HIT 3x9 30/15

• Cycling
• 1h 0mTime
• 69Stress
• 0.83Intensity
• 85Popularity

About this workout

This gnarly Rønnestad 30/15 workout features intense 30-second intervals at 125% FTP, perfect for building that top-end punch to close gaps in races or group rides. It's a savage way to enhance your anaerobic capacity and lactate tolerance, priming you for those crucial race kicks and breakaways.

Workout structure

• 15 min @ 60% (60w)
• 9X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• 5 min @ 55% (55w)
• 9X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• 5 min @ 55% (55w)
• 9X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• 5 min @ 55% (55w)
• 10 min @ 55% (55w)