SIT (30/15) #1

• Cycling
• 1hTime
• 57Stress
• 0.75Intensity
• 76Popularity

About this workout

This Rønnestad 30/15 workout packs a punch with repeated 30-second efforts at 108% FTP, perfect for elevating your aerobic ceiling and preparing you for those steep climbs or breakaways. It's a tough but rewarding session that will boost your VO2 max and set you up for success in high-intensity group rides and time trials.

Workout structure

• 10 min @ 40-60% (40-60w)
• 2 min @ 50% (50w)
• 13X
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 40% (40w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 108% (108w)
  • Rest 15 sec @ 40% (40w)
• 12:45 min @ 60-40% (60-40w)