SIT (30/15) - Modified

• Cycling
• 53mTime
• 54Stress
• 0.78Intensity
• 15Popularity

About this workout

This Rønnestad 30/15 workout pushes your limits with 30-second efforts at 111.7% FTP, building your aerobic ceiling and raw power for when the road steepens. It's a punishing yet effective session that primes you for those explosive race kicks and hard group ride surges.

Workout structure

• 10 min @ 40-60% (40-60w)
• 2 min @ 50% (50w)
• 30 sec @ 109% (109w)
• 8X
  • Rest 15 sec @ 58% (58w)
  • 30 sec @ 109% (109w)
• Rest 15 sec @ 58% (58w)
• 30 sec @ 109% (109w)
• Rest 15 sec @ 58% (58w)
• 3 min @ 50% (50w)
• Rest 30 sec @ 112% (112w)
• 9X
  • 15 sec @ 58% (58w)
  • Rest 30 sec @ 112% (112w)
• Rest 15 sec @ 58% (58w)
• 3 min @ 50% (50w)
• Rest 30 sec @ 112% (112w)
• 8X
  • 15 sec @ 58% (58w)
  • Rest 30 sec @ 112% (112w)
• Rest 15 sec @ 58% (58w)
• 30 sec @ 112% (112w)
• Rest 15 sec @ 58% (58w)
• 12:45 min @ 60-40% (60-40w)