HIT 3x9 30/15

• Cycling
• 1h 15mTime
• 90Stress
• 0.85Intensity
• 15Popularity

About this workout

This Rønnestad 30/15 workout is a punishing anaerobic effort that builds your sprinting power and lactate tolerance with short, intense bursts. Perfect for sharpening your kick to close gaps or launching breakaways in high-stakes rides.

Workout structure

• 5 min @ 25-75% (25-75w)
• 2:30 min @ 80% (80w)
• 2:30 min @ 95% (95w)
• 2:30 min @ 110% (110w)
• 5 min @ 60% (60w)
• 9X
  • 30 sec @ 125% (125w)
  • 15 sec @ 65% (65w)
• 5 min @ 60% (60w)
• 9X
  • 30 sec @ 125% (125w)
  • 15 sec @ 65% (65w)
• 5 min @ 60% (60w)
• 9X
  • 30 sec @ 125% (125w)
  • 15 sec @ 65% (65w)
• 5 min @ 60% (60w)
• 15 min @ 60% (60w)
• 7:15 min @ 75-25% (75-25w)