Anaerobic

Breakthrough 30s/15s Ronnestad

  • Cycling
  • 1h 0mTime
  • 79Stress
  • 0.89Intensity
  • 80Popularity

About this workout

Rønnestad intervals offer a brutal blend of 30 seconds at 130% FTP followed by 15 seconds of recovery, pushing your anaerobic limits and building the kick to close gaps during races. This workout is perfect for honing raw sprinting power and lactate tolerance, making it a savage addition to your training routine.

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Workout 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)