Anaerobic

ronnestad

  • Cycling
  • 29mTime
  • 58Stress
  • 1.09Intensity
  • 130Popularity

About this workout

The Rønnestad protocol delivers a savage anaerobic workout designed to boost your sprinting power and lactate tolerance with three sets of 10×30 second efforts at 137% FTP. Perfect for building the kick needed to close gaps during intense group rides or race situations, this session will push your limits and keep your legs sharp.

CedM

Workout structure

  • 30 sec @ 51% (51w)
  • 10X
    • 30 sec @ 137% (137w)
    • Rest 15 sec @ 69% (69w)
  • 3 min @ 51% (51w)
  • 10X
    • 30 sec @ 137% (137w)
    • Rest 15 sec @ 69% (69w)
  • 3 min @ 51% (51w)
  • 10X
    • 30 sec @ 137% (137w)
    • Rest 15 sec @ 69% (69w)