Anaerobic

IV Ronnestad 3x13x30/15 3 Min Break

  • Cycling
  • 1h 8mTime
  • 99Stress
  • 0.93Intensity
  • 30Popularity

About this workout

Get ready for an intense workout with the Rønnestad intervals, featuring 3 sets of 13 bursts at 130% FTP to build your raw sprinting power and lactate tolerance. This session is perfect for developing the explosive kick needed for closing gaps in races or powering through tough group ride finishes.

mistverdammter

Workout structure

  • 10 min @ 54% (54w)
  • 2 min @ 75% (75w)
  • 2 min @ 90% (90w)
  • 3 min @ 54% (54w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
  • 3 min @ 71% (71w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
  • 3 min @ 71% (71w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
  • 15 min @ 54% (54w)