JOIN Cycling - 30-30's Rønnestad intervals - Copy

• Cycling
• 1h 16mTime
• 86Stress
• 0.82Intensity
• 61Popularity

About this workout

Rønnestad 30/15 protocol: 3 sets of 14 × 30 seconds at 122% FTP. Raises the top of your aerobic engine through this classic structure.

Workout structure

• Warm-Up 5 min @ 50-60% (50-60w) 85 rpm
• Active 10 min @ 60% (60w) 85 rpm
• 14X
  • Active 30 sec @ 122% (122w) 100 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
• Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• 14X
  • Active 30 sec @ 122% (122w) 100 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
• Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• 14X
  • Active 30 sec @ 122% (122w) 100 rpm
  • Rest 30 sec @ 50% (50w) 85 rpm
• Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• Active 10 min @ 60% (60w) 85 rpm