Ronnestad 30/15 13x3 @120%

• Cycling
• 1h 0mTime
• 75Stress
• 0.86Intensity
• 111Popularity

About this workout

The Rønnestad 30/15 intervals are a savage workout designed to boost your anaerobic capacity, featuring 13 bursts of 30 seconds at a punishing 120% FTP, punctuated by brief 15-second recoveries. Perfect for developing the kick needed to close gaps in group rides or sharpen your sprinting power for race day.

Workout structure

• 15 min @ 47-60% (47-60w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 57% (57w)
• 3 min @ 56% (56w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 57% (57w)
• 3 min @ 56% (56w)
• 13X
  • 30 sec @ 121% (121w)
  • Rest 15 sec @ 57% (57w)
• 10 min @ 56-45% (56-45w)