Anaerobic

IV Ronnestad 3x13x30/15 5 Min Break

  • Cycling
  • 1h 12mTime
  • 103Stress
  • 0.92Intensity
  • 25Popularity

About this workout

Get ready for a savage workout with the Rønnestad intervals, featuring 3 sets of 13×30 seconds at 130% FTP that will build your raw sprinting power and lactate tolerance. This session is perfect for those looking to develop that explosive kick for closing gaps in group rides or powering through race kicks.

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)
  • 5 min @ 71% (71w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
  • 5 min @ 71% (71w)
  • 13X
    • 30 sec @ 130% (130w)
    • Rest 15 sec @ 65% (65w)
  • 30 sec @ 130% (130w)
  • 15 min @ 54% (54w)