HITT 30/15 - Reducing power

• Cycling
• 1h 0mTime
• 73Stress
• 0.85Intensity
• 982Popularity

About this workout

The Rønnestad 30/15 workout is a savage VO2 max effort that ramps up your aerobic capacity with 60 seconds of hard work at 104% FTP followed by short recoveries. Perfect for pushing your limits in group rides and building the endurance needed for those gnarly race kicks.

Workout structure

• 27 sec @ 25% (25w)
• 27 sec @ 32% (32w)
• 27 sec @ 36% (36w)
• 27 sec @ 41% (41w)
• 27 sec @ 45% (45w)
• 27 sec @ 50% (50w)
• 27 sec @ 55% (55w)
• 27 sec @ 59% (59w)
• 27 sec @ 64% (64w)
• 27 sec @ 68% (68w)
• 30 sec @ 75% (75w)
• 3X
  • 1 min @ 104% (104w)
  • 1 min @ 65% (65w)
• 3X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 118% (118w)
  • 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 115% (115w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 112% (112w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 110% (110w)
  • 15 sec @ 50% (50w)
• 6 min @ 60% (60w)
• 3X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 118% (118w)
  • 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 115% (115w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 112% (112w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 110% (110w)
  • 15 sec @ 50% (50w)
• 6 min @ 60% (60w)
• 3X
  • 30 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 118% (118w)
  • 15 sec @ 50% (50w)
• 3X
  • 30 sec @ 115% (115w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 112% (112w)
  • 15 sec @ 50% (50w)
• 2X
  • 30 sec @ 110% (110w)
  • 15 sec @ 50% (50w)
• 28 sec @ 75% (75w)
• 28 sec @ 71% (71w)
• 28 sec @ 68% (68w)
• 28 sec @ 65% (65w)
• 28 sec @ 62% (62w)
• 28 sec @ 59% (59w)
• 28 sec @ 56% (56w)
• 28 sec @ 53% (53w)
• 28 sec @ 50% (50w)
• 28 sec @ 47% (47w)
• 28 sec @ 44% (44w)
• 28 sec @ 41% (41w)
• 28 sec @ 38% (38w)
• 28 sec @ 35% (35w)
• 28 sec @ 32% (32w)
• 28 sec @ 29% (29w)
• 32 sec @ 25% (25w)