30-15's Rønnestad intervals 1 hour 13 minutes
3 sets of 13x 30-15's. Don't go all out but ride at an intensity that you can sustain over all the intervals. Focus on speed in the 30 seconds: really get the legs spinning and accelerate in the first 10 seconds of the intervals. And drop the cadence in the 15 seconds rest intervals.
1:
13
Duration
Intensity
Training stress
![](https://framerusercontent.com/images/gecC9YSdh2enx6cJIdzuJUkynw.png)
30-15's Rønnestad intervals 1 hour 13 minutes
3 sets of 13x 30-15's. Don't go all out but ride at an intensity that you can sustain over all the intervals. Focus on speed in the 30 seconds: really get the legs spinning and accelerate in the first 10 seconds of the intervals. And drop the cadence in the 15 seconds rest intervals.
1:
13
Duration
Intensity
Training stress
![](https://framerusercontent.com/images/gecC9YSdh2enx6cJIdzuJUkynw.png)
30-15's Rønnestad intervals 1 hour 13 minutes
3 sets of 13x 30-15's. Don't go all out but ride at an intensity that you can sustain over all the intervals. Focus on speed in the 30 seconds: really get the legs spinning and accelerate in the first 10 seconds of the intervals. And drop the cadence in the 15 seconds rest intervals.
1:
13
Duration
Intensity
Training stress
![](https://framerusercontent.com/images/gecC9YSdh2enx6cJIdzuJUkynw.png)
![](https://framerusercontent.com/images/ds26kzHRcIy5Gzwmlg7cArubSI.png)
Start Your Personalized Training Plan Today
Discover the Benefits of JOIN and Achieve Your Cycling Goals
Sign Up Now
Learn More
![](https://framerusercontent.com/images/ds26kzHRcIy5Gzwmlg7cArubSI.png)
Start Your Personalized Training Plan Today
Discover the Benefits of JOIN and Achieve Your Cycling Goals
Sign Up Now
Learn More
![](https://framerusercontent.com/images/ds26kzHRcIy5Gzwmlg7cArubSI.png)
Start Your Personalized Training Plan Today
Discover the Benefits of JOIN and Achieve Your Cycling Goals
Sign Up Now
Learn More
Join Now
Join Now