Monthly protocol

• Cycling
• 1h 38mTime
• 132Stress
• 0.90Intensity
• 45Popularity

About this workout

This gnarly workout follows the Rønnestad protocol, featuring 20-second all-out efforts at a staggering 243% FTP, paired with solid recoveries. It's perfect for building that critical kick to close gaps during races or group rides, enhancing your raw sprinting power and lactate tolerance.

Workout structure

• 15 min @ 65% (65w)
• 2X
  • 1 min @ 78% (78w)
  • 1 min @ 55% (55w)
• 1 min @ 78% (78w)
• 3 min @ 65% (65w)
• 5 min @ 122% (122w)
• 10 min @ 60% (60w)
• 1 min @ 150% (150w)
• 1 min @ 55% (55w)
• 1 min @ 150% (150w)
• 5 min @ 60% (60w)
• 2X
  • 20 sec @ 243% (243w)
  • 3 min @ 55% (55w)
• 20 sec @ 243% (243w)
• 10 min @ 65% (65w)
• 20 min @ 102% (102w)
• 15 min @ 65% (65w)