Anaerobic

HITT 30/15 - Reducing power - from Power Curve

  • Cycling
  • 54mTime
  • 82Stress
  • 0.95Intensity
  • 15Popularity

About this workout

The Rønnestad 30/15 workout delivers a punishing anaerobic boost with intense 60-second efforts at 104% FTP, perfect for building your kick to close gaps and handle race kicks. This session is a great addition to your training, especially when you need to sharpen your sprinting power and lactate tolerance.

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 @ 187% (187w)
  • Rest 15 sec @ 93% (93w)
  • 30 sec @ 159% (159w)
  • Rest 15 sec @ 80% (80w)
  • 30 sec @ 145% (145w)
  • Rest 15 sec @ 73% (73w)
  • 30 sec @ 136% (136w)
  • Rest 15 sec @ 68% (68w)
  • 30 sec @ 129% (129w)
  • Rest 15 sec @ 65% (65w)
  • 30 sec @ 124% (124w)
  • Rest 15 sec @ 62% (62w)
  • 30 sec @ 120% (120w)
  • 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 @ 55% (55w)
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 54% (54w)
  • 30 sec @ 106% (106w)
  • Rest 15 sec @ 53% (53w)
  • 30 sec @ 104% (104w)
  • Rest 15 sec @ 52% (52w)
  • 4 min @ 40% (40w)
  • 30 sec @ 177% (177w)
  • Rest 15 sec @ 89% (89w)
  • 30 sec @ 151% (151w)
  • Rest 15 sec @ 76% (76w)
  • 30 sec @ 138% (138w)
  • Rest 15 sec @ 69% (69w)
  • 30 sec @ 129% (129w)
  • Rest 15 sec @ 65% (65w)
  • 30 sec @ 123% (123w)
  • Rest 15 sec @ 62% (62w)
  • 30 sec @ 118% (118w)
  • Rest 15 sec @ 59% (59w)
  • 30 sec @ 114% (114w)
  • Rest 15 sec @ 57% (57w)
  • 30 sec @ 111% (111w)
  • Rest 15 sec @ 55% (55w)
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 54% (54w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 53% (53w)
  • 30 sec @ 103% (103w)
  • Rest 15 sec @ 51% (51w)
  • 30 sec @ 101% (101w)
  • Rest 15 sec @ 50% (50w)
  • 30 sec @ 99% (99w)
  • Rest 15 sec @ 50% (50w)
  • 4 min @ 40% (40w)
  • 30 sec @ 168% (168w)
  • Rest 15 sec @ 84% (84w)
  • 30 sec @ 143% (143w)
  • Rest 15 sec @ 72% (72w)
  • 30 sec @ 131% (131w)
  • Rest 15 sec @ 65% (65w)
  • 30 sec @ 123% (123w)
  • Rest 15 sec @ 61% (61w)
  • 30 sec @ 117% (117w)
  • Rest 15 sec @ 58% (58w)
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 56% (56w)
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 54% (54w)
  • 30 sec @ 105% (105w)
  • Rest 15 sec @ 52% (52w)
  • 30 sec @ 102% (102w)
  • Rest 15 sec @ 51% (51w)
  • 30 sec @ 100% (100w)
  • Rest 15 sec @ 50% (50w)
  • 30 sec @ 97% (97w)
  • Rest 15 sec @ 49% (49w)
  • 30 sec @ 96% (96w)
  • Rest 15 sec @ 48% (48w)
  • 30 sec @ 94% (94w)
  • Rest 15 sec @ 47% (47w)
  • 5 min @ 47-30% (47-30w)