Anaerobic

ronnestad lez 35

  • Cycling
  • 1h 7mTime
  • 88Stress
  • 0.88Intensity
  • 30Popularity

About this workout

The Rønnestad 35 workout features brutal 30-second efforts at 125% FTP designed to push your anaerobic limits, perfect for building that kick to close gaps or launch a successful breakaway. This workout is a must for those looking to enhance raw sprinting power and lactate tolerance, making it a powerful addition to your training repertoire.

teacherterzac

Workout structure

  • 3 min @ 45% (45w) 100 rpm
  • 2 min @ 60% (60w) 105 rpm
  • 1 min @ 80-85% (80-85w) 110 rpm
  • 2 min @ 50% (50w) 100-105 rpm
  • 6 min @ 90-92% (90-92w) 85-90 rpm
  • 2 min @ 45% (45w) 100 rpm
  • 1 min @ 75% (75w) 75 rpm
  • 20 sec @ 125% (125w) 75 rpm
  • Rest 40 sec @ 65% (65w) 70 rpm
  • 30 sec @ 125% (125w) 75-80 rpm
  • Rest 30 sec @ 60% (60w) 70 rpm
  • 40 sec @ 125% (125w) 80 rpm
  • Rest 3 min @ 40% (40w) 90-100 rpm
  • 1 min @ 70-80% (70-80w) 85 rpm
  • 13X
    • 30 sec @ 125% (125w) 80-90 rpm
    • Rest 15 sec @ 55% (55w) 80 rpm
  • 4 min @ 40% (40w)
  • 1 min @ 70-80% (70-80w) 85 rpm
  • 13X
    • 30 sec @ 125% (125w) 80-90 rpm
    • Rest 15 sec @ 55% (55w) 80 rpm
  • 4 min @ 40% (40w)
  • 1 min @ 70-80% (70-80w) 85 rpm
  • 13X
    • 30 sec @ 120% (120w) 80-90 rpm
    • Rest 15 sec @ 45% (45w) 80 rpm
  • 5 min @ 40% (40w) 105 rpm