Descending Intervals 5x(1:00 / :45 / :30 / :15)
- Cycling
- 1h 16mTime
- 73Stress
- 0.76Intensity
- 65Popularity
About this workout
These descending intervals pack a punch with a mix of high-intensity efforts that build your anaerobic capacity and raw sprinting power, perfect for closing gaps during races or group rides. It's an effective workout that mirrors the Rønnestad 30/15 protocol, pushing you to develop that top-end punch when it matters most.
Workout structure
- 1:15 min @ 35% (35w)
- 1:15 min @ 43% (43w)
- 1:15 min @ 48% (48w)
- 1:15 min @ 55% (55w)
- 2X
- 1:30 min @ 70% (70w)
- 1 min @ 80% (80w)
- 30 sec @ 90% (90w)
- 5 min @ 55% (55w)
- 1 min @ 123% (123w)
- 1 min @ 40% (40w)
- 45 sec @ 123% (123w)
- 45 sec @ 40% (40w)
- 30 sec @ 123% (123w)
- 30 sec @ 40% (40w)
- 15 sec @ 123% (123w)
- 15 sec @ 40% (40w)
- 5 min @ 55% (55w)
- 1 min @ 123% (123w)
- 1 min @ 40% (40w)
- 45 sec @ 123% (123w)
- 45 sec @ 40% (40w)
- 30 sec @ 123% (123w)
- 30 sec @ 40% (40w)
- 15 sec @ 123% (123w)
- 15 sec @ 40% (40w)
- 5 min @ 55% (55w)
- 1 min @ 123% (123w)
- 1 min @ 40% (40w)
- 45 sec @ 123% (123w)
- 45 sec @ 40% (40w)
- 30 sec @ 123% (123w)
- 30 sec @ 40% (40w)
- 15 sec @ 123% (123w)
- 15 sec @ 40% (40w)
- 5 min @ 55% (55w)
- 1 min @ 123% (123w)
- 1 min @ 40% (40w)
- 45 sec @ 123% (123w)
- 45 sec @ 40% (40w)
- 30 sec @ 123% (123w)
- 30 sec @ 40% (40w)
- 15 sec @ 123% (123w)
- 15 sec @ 40% (40w)
- 5 min @ 55% (55w)
- 1 min @ 123% (123w)
- 1 min @ 40% (40w)
- 45 sec @ 123% (123w)
- 45 sec @ 40% (40w)
- 30 sec @ 123% (123w)
- 30 sec @ 40% (40w)
- 15 sec @ 123% (123w)
- 15 sec @ 40% (40w)
- 1:26 min @ 55% (55w)
- 1:26 min @ 51% (51w)
- 1:26 min @ 48% (48w)
- 1:26 min @ 45% (45w)
- 1:26 min @ 42% (42w)
- 1:26 min @ 39% (39w)
- 1:24 min @ 35% (35w)