Ronnestad 30/15 13x3 @130%

• Cycling
• 1h 0mTime
• 87Stress
• 0.93Intensity
• 53Popularity

About this workout

The Rønnestad 30/15 intervals pack a punch with 13 rounds of 30 seconds at a gnarly 130% FTP, designed to build your kick for closing gaps and boosting lactate tolerance. Perfect for sharpening your sprinting power before a big race or enhancing your punch during group rides, this workout is a must-try for any serious cyclist.

Workout structure

• 15 min @ 50-65% (50-65w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 61% (61w)
• 3 min @ 61% (61w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 61% (61w)
• 3 min @ 61% (61w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 61% (61w)
• 10 min @ 61-45% (61-45w)