Anaerobic

HIT 3x 13x 30/15 Workout

  • Cycling
  • 1h 9mTime
  • 101Stress
  • 0.94Intensity
  • 15Popularity

About this workout

This brutal 3x13x30/15 workout, inspired by the Rønnestad 30/15 protocol, delivers a powerful punch to boost your raw sprinting capacity and lactate tolerance. Perfect for building the kick needed to close gaps during races or push through tough group ride efforts, this session will leave you gasping but stronger.

Pauldubienski

Workout structure

  • 10 min @ 55-95% (55-95w)
  • 1 min @ 95% (95w)
  • 2X
    • 15 sec @ 130% (130w)
    • 1:30 min @ 69% (69w)
  • 13X
    • 30 sec @ 130% (130w)
    • 15 sec @ 65% (65w)
  • 4 min @ 60% (60w)
  • 13X
    • 30 sec @ 130% (130w)
    • 15 sec @ 65% (65w)
  • 4 min @ 60% (60w)
  • 13X
    • 30 sec @ 130% (130w)
    • 15 sec @ 65% (65w)
  • 4 min @ 60% (60w)
  • 13:15 min @ 69% (69w)