Breakthrough 30s/15s Ronnestad
This is designed to gain you a medal and reset your Fitness Signature.
Don't be to intimidated by the Difficulty, you may not be able to complete it, and if you do, the Difficulty #'s will come down accordingly to match your new signature.
The Breakthrough wattages are based on the Ronnestad workout.
The Warm Up Efforts are in Slope, you don't initially need to "Hit" the called for power, but make sure the last couple do. Start to figure out your gearing and RPM for BT Efforts during warm up.
If you happen to make it to the last rep... be sure to stand up to sprint the last 10s! #Author: Scott Ziarko
- Author: nemach
- Sport: bike
- Duration: 61 min
- Dominant zone: Anaerobic
- Intensity: 0.89
- Created: 2021-01-26T15:55:26.411Z
- Updated: 2026-04-22T10:48:11.438Z
Structure
- 5X
- Active 4:30 min @ 45% (45w)
- Active 30 sec @ 150% (150w)
- Active 3 min @ 45% (45w)
- 30X
- Active 30 sec @ 130% (130w)
- Active 15 sec @ 50% (50w)
- Active 10 min @ 45% (45w)