HITT 30/15 - Reducing power - Optimiert

• Cycling
• 1hTime
• 79Stress
• 0.89Intensity
• 40Popularity

About this workout

The Rønnestad 30/15 protocol delivers punishing anaerobic bursts with 60 seconds at 104% FTP followed by brief recoveries, perfect for developing the kick needed to close gaps or respond to race kicks. This workout builds raw sprinting power and lactate tolerance, making it a solid choice for those looking to enhance their performance in fast-paced group rides or critical moments during races.

Workout structure

• 5 min @ 25-75% (25-75w)
• 3X
  • 1 min @ 104% (104w)
  • Rest 1 min @ 65% (65w)
• 2 min @ 65% (65w)
• 2X
  • 30 sec @ 140% (140w)
  • Rest 15 sec @ 65% (65w)
• 2X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 65% (65w)
• 2X
  • 30 sec @ 125% (125w)
  • Rest 15 sec @ 62% (62w)
• 2X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 2X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 60% (60w)
• 3X
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 60% (60w)
• 5:45 min @ 60% (60w)
• 30 sec @ 135% (135w)
• 2X
  • Rest 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
• Rest 15 sec @ 65% (65w)
• 2X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 2X
  • 30 sec @ 118% (118w)
  • Rest 15 sec @ 60% (60w)
• 2X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 60% (60w)
• 2X
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 60% (60w)
• 2X
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 60% (60w)
• 5:45 min @ 60% (60w)
• 30 sec @ 130% (130w)
• Rest 15 sec @ 65% (65w)
• 2X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 60% (60w)
• 3X
  • 30 sec @ 118% (118w)
  • Rest 15 sec @ 55% (55w)
• 3X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 55% (55w)
• 2X
  • 30 sec @ 112% (112w)
  • Rest 15 sec @ 55% (55w)
• 2X
  • 30 sec @ 110% (110w)
  • Rest 15 sec @ 55% (55w)
• 6:15 min @ 55-30% (55-30w)