Anaerobic

JOIN Cycling - 30-30's + 15 min tempo

  • Cycling
  • 3h 0mTime
  • 174Stress
  • 0.76Intensity
  • 100Popularity

About this workout

This workout features the challenging Rønnestad 30/15 intervals, building that critical anaerobic kick and raw sprinting power necessary for closing gaps and making race-winning moves. Perfect for sharpening your top-end punch, it’s a staple for those looking to enhance performance during group rides and intense efforts.

Stifke

Workout structure

  • Warm-Up 5 min @ 50-70% (50-70w) 90 rpm
  • Active 15 min @ 70% (70w) 90 rpm
  • 10X
    • Active 30 sec @ 135% (135w) 100 rpm
    • Active 30 sec @ 50% (50w) 85 rpm
  • Active 60 min @ 60% (60w) 85 rpm
  • 3X
    • Active 15 min @ 90% (90w) 90 rpm
    • Active 5 min @ 70% (70w) 90 rpm
  • Active 30 min @ 65% (65w) 90 rpm