Anaerobic

Short Ronnestad 30/15 smo2 warm up

  • Cycling
  • 1h 7mTime
  • 58Stress
  • 0.72Intensity
  • 50Popularity

About this workout

This Short Rønnestad 30/15 workout features intense bursts of 30 seconds at 130% FTP, perfect for building your kick to close gaps and enhancing raw sprinting power. Ideal for those looking to add some savage anaerobic work into their training routine, this session packs a punch without taking up too much time.

robinb

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 30 sec @ 45% (45w)
  • 30 min @ 45% (45w)