CC - 30/15

• Cycling
• 1h 10mTime
• 90Stress
• 0.88Intensity
• 55Popularity

About this workout

Get ready to push your limits with the Rønnestad 30/15 workout, featuring intense 30-second efforts at 120% FTP followed by brief recoveries. This session elevates your aerobic ceiling, making it ideal for building the power needed during climbs and breakaways.

Workout structure

• Warm-Up 5 min @ 45-65% (45-65w)
• Active 20 sec @ 55% (55w)
• 3X
  • Active 1 min @ 75% (75w)
  • Rest 30 sec @ 55% (55w)
• Active 30 sec @ 115% (115w)
• 3X
  • Active 30 sec @ 55% (55w)
  • Active 1 min @ 75% (75w)
• Rest 30 sec @ 55% (55w)
• Active 30 sec @ 120% (120w)
• Active 3 min @ 55% (55w)
• 3X
  • Active 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• Active 4 min @ 50% (50w)
• 3X
  • Active 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• Active 30 sec @ 123% (123w)
• Rest 15 sec @ 60% (60w)
• Active 4 min @ 50% (50w)
• 3X
  • Active 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• 10X
  • Active 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 3X
  • Active 30 sec @ 125% (125w)
  • Rest 15 sec @ 60% (60w)
• Active 2 min @ 50% (50w)
• Cooldown 9 min @ 65-50% (65-50w)