Anaerobic

HITT 30/15 - red. P Hard easy

  • Cycling
  • 54mTime
  • 75Stress
  • 0.91Intensity
  • 35Popularity

About this workout

This Rønnestad 30/15 workout pushes your anaerobic limits with high-intensity intervals that build raw sprinting power and lactate tolerance. Perfect for sharpening your kick in races or closing gaps during group rides, this session is a must for developing that top-end punch.

Sanbangamaran

Workout structure

  • 5 min @ 25-75% (25-75w)
  • 2X
    • 1 min @ 104% (104w)
    • Rest 1 min @ 65% (65w)
  • 1 min @ 104% (104w)
  • 2 min @ 65% (65w)
  • 30 sec @ 185% (185w) 519 rpm
  • Rest 15 sec @ 62% (62w) 173 rpm
  • 30 sec @ 110% (110w) 447 rpm
  • Rest 15 sec @ 53% (53w) 149 rpm
  • 30 sec @ 159% (159w) 409 rpm
  • Rest 15 sec @ 49% (49w) 136 rpm
  • 30 sec @ 110% (110w) 384 rpm
  • Rest 15 sec @ 69% (69w) 192 rpm
  • 30 sec @ 146% (146w) 366 rpm
  • Rest 15 sec @ 65% (65w) 183 rpm
  • 30 sec @ 110% (110w) 351 rpm
  • Rest 15 sec @ 63% (63w) 176 rpm
  • 30 sec @ 131% (131w) 340 rpm
  • Rest 15 sec @ 61% (61w) 170 rpm
  • 30 sec @ 110% (110w) 330 rpm
  • Rest 15 sec @ 59% (59w) 165 rpm
  • 30 sec @ 121% (121w) 322 rpm
  • Rest 15 sec @ 57% (57w) 161 rpm
  • 30 sec @ 117% (117w) 314 rpm
  • Rest 15 sec @ 56% (56w) 157 rpm
  • 30 sec @ 109% (109w) 308 rpm
  • Rest 15 sec @ 55% (55w) 154 rpm
  • 30 sec @ 113% (113w) 302 rpm
  • Rest 15 sec @ 54% (54w) 151 rpm
  • 30 sec @ 106% (106w) 297 rpm
  • Rest 15 sec @ 53% (53w) 148 rpm
  • 4 min @ 40% (40w)
  • 30 sec @ 166% (166w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 143% (143w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 131% (131w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 117% (117w)
  • Rest 15 sec @ 58% (58w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 54% (54w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 106% (106w)
  • Rest 15 sec @ 53% (53w)
  • 30 sec @ 102% (102w)
  • Rest 15 sec @ 51% (51w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 51% (51w)
  • 4 min @ 40% (40w)
  • 30 sec @ 157% (157w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 135% (135w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 124% (124w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 111% (111w)
  • Rest 15 sec @ 55% (55w)
  • 3X
    • 30 sec @ 105% (105w)
    • Rest 15 sec @ 52% (52w)
  • 30 sec @ 106% (106w)
  • Rest 15 sec @ 53% (53w)
  • 2X
    • 30 sec @ 105% (105w)
    • Rest 15 sec @ 52% (52w)
  • 5 min @ 52-30% (52-30w)