Anaerobic

HITT 30/15 - red. P - P-curve - corr. II

  • Cycling
  • 56mTime
  • 81Stress
  • 0.93Intensity
  • 26Popularity

About this workout

This Rønnestad 30/15 workout is a gnarly anaerobic blast designed to build your top-end punch and lactate tolerance with intense 60-second efforts at 104% FTP, making it ideal for closing gaps in group rides or powering through race kicks. Perfect as a hard mid-week session, it will leave your legs feeling both punished and powerful.

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 30 sec @ 62% (62w) 173 rpm
  • 30 sec @ 159% (159w) 447 rpm
  • Rest 30 sec @ 53% (53w) 149 rpm
  • 30 sec @ 146% (146w) 409 rpm
  • Rest 30 sec @ 49% (49w) 136 rpm
  • 30 sec @ 137% (137w) 384 rpm
  • Rest 15 sec @ 69% (69w) 192 rpm
  • 30 sec @ 115% (115w) 366 rpm
  • Rest 15 sec @ 65% (65w) 183 rpm
  • 30 sec @ 118% (118w) 351 rpm
  • Rest 15 sec @ 63% (63w) 176 rpm
  • 30 sec @ 121% (121w) 340 rpm
  • Rest 15 sec @ 61% (61w) 170 rpm
  • 30 sec @ 118% (118w) 330 rpm
  • Rest 15 sec @ 59% (59w) 165 rpm
  • 30 sec @ 115% (115w) 322 rpm
  • Rest 15 sec @ 57% (57w) 161 rpm
  • 30 sec @ 112% (112w) 314 rpm
  • Rest 15 sec @ 56% (56w) 157 rpm
  • 30 sec @ 110% (110w) 308 rpm
  • Rest 15 sec @ 55% (55w) 154 rpm
  • 30 sec @ 108% (108w) 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 @ 169% (169w)
  • Rest 30 sec @ 56% (56w)
  • 30 sec @ 148% (148w)
  • Rest 30 sec @ 49% (49w)
  • 30 sec @ 141% (141w)
  • Rest 30 sec @ 47% (47w)
  • 30 sec @ 133% (133w)
  • Rest 15 sec @ 67% (67w)
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 64% (64w)
  • 30 sec @ 117% (117w)
  • Rest 15 sec @ 61% (61w)
  • 30 sec @ 119% (119w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 116% (116w)
  • Rest 15 sec @ 58% (58w)
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 57% (57w)
  • 30 sec @ 111% (111w)
  • Rest 15 sec @ 56% (56w)
  • 30 sec @ 109% (109w)
  • Rest 15 sec @ 54% (54w)
  • 30 sec @ 107% (107w)
  • Rest 15 sec @ 54% (54w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 53% (53w)
  • 4 min @ 40% (40w)
  • 30 sec @ 155% (155w)
  • Rest 30 sec @ 52% (52w)
  • 30 sec @ 148% (148w)
  • Rest 30 sec @ 49% (49w)
  • 30 sec @ 137% (137w)
  • Rest 15 sec @ 68% (68w)
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 65% (65w)
  • 30 sec @ 113% (113w)
  • Rest 15 sec @ 62% (62w)
  • 30 sec @ 117% (117w)
  • Rest 15 sec @ 60% (60w)
  • 30 sec @ 118% (118w)
  • Rest 15 sec @ 59% (59w)
  • 30 sec @ 114% (114w)
  • Rest 15 sec @ 57% (57w)
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 56% (56w)
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 55% (55w)
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 54% (54w)
  • 30 sec @ 106% (106w)
  • Rest 15 sec @ 53% (53w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 5 min @ 52-30% (52-30w)