Intermittent 30/15's #1

• Cycling
• 30mTime
• 27Stress
• 0.74Intensity
• 50Popularity

About this workout

This workout features four rounds of savage 30-second efforts at 125% FTP, interspersed with brief recoveries, perfect for building that explosive kick needed to close gaps or launch a breakaway. Incorporate this Rønnestad 30/15 protocol into your routine to enhance your raw sprinting power and lactate tolerance, ideal for those gnarly race days.

Workout structure

• 1:15 min @ 45% (45w)
• 1:15 min @ 54% (54w)
• 1:15 min @ 61% (61w)
• 1:15 min @ 70% (70w)
• 2 min @ 50% (50w)
• 3 min @ 81% (81w)
• 2:15 min @ 50% (50w)
• 3X
  • 30 sec @ 89% (89w)
  • 30 sec @ 65% (65w)
• 5 min @ 50% (50w)
• 5X
  • 30 sec @ 125% (125w)
  • 15 sec @ 65% (65w)
• 3 min @ 61% (61w)
• 3 min @ 50% (50w)