Rønnestad 3 sets 13×30/15s (120%) 10 min between

• Cycling
• 1h 23mTime
• 81Stress
• 0.76Intensity
• 15Popularity

About this workout

3 sets of 13 repeats of: – 30s at 120% – 15s at 40% Brief 3 minute spins between sets.

Workout structure

• 15 min @ 40-65% (40-65w)
• 5 min @ 60% (60w)
• 13X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 10 min @ 40% (40w)
• 13X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 10 min @ 40% (40w)
• 13X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 3 min @ 40% (40w)
• 11:30 min @ 40% (40w)