The 30/15

• Cycling
• 1hTime
• 90Stress
• 0.95Intensity
• 160Popularity

About this workout

The Rønnestad 30/15 is a brutal anaerobic workout designed to build explosive kick and lactate tolerance, perfect for those sprint finishes or closing gaps in a race. This punishing main set will elevate your top-end power and prepare you for the demands of aggressive group rides and hard efforts.

Workout structure

• 3 min @ 30% (30w)
• 1 min @ 40% (40w)
• 1 min @ 50% (50w)
• 1 min @ 60% (60w)
• 1 min @ 70% (70w)
• 1 min @ 80% (80w)
• 1 min @ 90% (90w)
• 1 min @ 100% (100w)
• 5 min @ 65% (65w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 65% (65w)
• 2:45 min @ 65% (65w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 65% (65w)
• 3 min @ 65% (65w)
• 13X
  • 30 sec @ 130% (130w)
  • Rest 15 sec @ 65% (65w)
• 10 min @ 65% (65w)