10 sets 6 repeats 30/15 30min@125%

• Cycling
• 2h 39mTime
• 162Stress
• 0.78Intensity
• 20Popularity

About this workout

This Rønnestad 30/15 workout pushes your limits with 10 sets of 6 repeats at 125% FTP, building that explosive kick to close gaps and enhance lactate tolerance. It's a brutal but effective session for developing top-end power when you need it most during racing or intense group rides.

Workout structure

• 25 min @ 50% (50w)
• 5 min @ 80% (80w)
• 2 min @ 50% (50w)
• 6X
  • 30 sec @ 125% (125w)
  • 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 6X
  • 15 sec @ 35% (35w)
  • 30 sec @ 125% (125w)
• 15 sec @ 35% (35w)
• 5 min @ 70% (70w)
• 30 min @ 45% (45w)