Open Powermeter Calibration Protocol
- Cycling
- 1h 13mTime
- 195Stress
- 1.26Intensity
- 50Popularity
About this workout
This gnarly anaerobic workout features the Rønnestad protocol, pushing your limits with short, intense efforts designed to build raw sprinting power and lactate tolerance. Perfect for sharpening your kick in close finishes or during race breaks, this session will leave you ready to respond when the pace heats up.
Workout structure
- Warmup 5 min @ 26-53% (26-53w)
- Block 1 1:15 min @ 53% (53w) 85 rpm
- Block 1 1:15 min @ 79% (79w) 85 rpm
- Block 1 1:15 min @ 105% (105w) 85 rpm
- Block 1 1:15 min @ 132% (132w) 85 rpm
- Block 1 1:15 min @ 158% (158w) 85 rpm
- Block 1 1:15 min @ 184% (184w) 85 rpm
- Recovery 5 min @ 26-53% (26-53w)
- Block 1 1:15 min @ 53% (53w) 100 rpm
- Block 1 1:15 min @ 79% (79w) 100 rpm
- Block 1 1:15 min @ 105% (105w) 100 rpm
- Block 1 1:15 min @ 132% (132w) 100 rpm
- Block 1 1:15 min @ 158% (158w) 100 rpm
- Block 1 1:15 min @ 184% (184w) 100 rpm
- Recovery 5 min @ 26-53% (26-53w)
- Block 1 1:15 min @ 53% (53w) 70 rpm
- Block 1 1:15 min @ 79% (79w) 70 rpm
- Block 1 1:15 min @ 105% (105w) 70 rpm
- Block 1 1:15 min @ 132% (132w) 70 rpm
- Block 1 1:15 min @ 158% (158w) 70 rpm
- Block 1 1:15 min @ 184% (184w) 70 rpm
- Recovery 5 min @ 26-53% (26-53w)
- Block 2 1:15 min @ 263% (263w)
- Recovery 5 min @ 26-53% (26-53w)
- Block 3 - Stand 1:15 min @ 132% (132w)
- Recovery 2 min @ 40% (40w)
- Block 3 - Stand 1:15 min @ 184% (184w)
- Recovery 2 min @ 40% (40w)
- Block 3 - Stand 1:15 min @ 237% (237w)
- Recovery 5 min @ 26-53% (26-53w)
- 2X
- Block 4 - Sprint 15 sec @ 316% (316w)
- Rest 3 min @ 53% (53w)
- Block 4 - Sprint 15 sec @ 316% (316w)
- Recovery 5 min @ 47-26% (47-26w)