Anaerobic

Ronnestad @ 133%/45%

  • Cycling
  • 54mTime
  • 78Stress
  • 0.93Intensity
  • 21Popularity

About this workout

Push your limits with the Rønnestad protocol, featuring brutal 30-second efforts at 133% FTP, perfect for building the kick to close gaps and raw sprinting power. This workout is ideal for sharpening your top-end punch ahead of race day or group ride sprints.

Reecewilliams

Workout structure

  • Active 4 min @ 40-80% (40-80w)
  • Active 20 sec @ 105% (105w)
  • Active 30 sec @ 45% (45w)
  • Active 20 sec @ 120% (120w)
  • Active 45 sec @ 45% (45w)
  • Active 20 sec @ 133% (133w)
  • Active 5 sec @ 45% (45w)
  • Active 2 min @ 45% (45w)
  • 13X
    • Active 30 sec @ 133% (133w)
    • Active 15 sec @ 45% (45w)
  • Active 5 min @ 45% (45w)
  • 13X
    • Active 30 sec @ 133% (133w)
    • Active 15 sec @ 45% (45w)
  • Active 5 min @ 45% (45w)
  • 12X
    • Active 30 sec @ 133% (133w)
    • Active 15 sec @ 45% (45w)
  • Active 30 sec @ 133% (133w)
  • Active 7 min @ 45% (45w)