Ronnestad 30/15x4 smo2 warm up

• Cycling
• 1h 22mTime
• 109Stress
• 0.89Intensity
• 161Popularity

About this workout

The Rønnestad 30/15 workout is a savage anaerobic challenge that builds your sprinting power and lactate tolerance with intense 30-second efforts at 130% FTP, followed by brief recoveries. Perfect for developing the kick needed to close gaps in races or keep pace during brutal group rides, this session will push your limits and elevate your performance.

Workout structure

• 10 min @ 35-80% (35-80w)
• 1 min @ 55% (55w)
• 3X
  • 30 sec @ 130% (130w)
  • Rest 2:30 min @ 55% (55w)
• 4 min @ 45% (45w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 45% (45w)
• 5 min @ 45% (45w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 45% (45w)
• 5 min @ 45% (45w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 45% (45w)
• 5 min @ 45% (45w)
• 12X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 45% (45w)
• 5 min @ 45% (45w)