Long ride with Ronnestadt

• Cycling
• 3h 0mTime
• 172Stress
• 0.76Intensity
• 25Popularity

About this workout

This gnarly long ride features the Rønnestad protocol, pushing your limits with short bursts at 130% FTP to build that raw sprinting power and lactate tolerance. Ideal as a tough mid-week staple or when you're looking to boost your anaerobic capacity, it’s a solid way to enhance your performance for those race kicks and breakaways.

Workout structure

• 90 min @ 65% (65w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 5 min @ 40% (40w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 40% (40w)
• 50:45 min @ 65% (65w)