15/15 et 30/30 a 120% FTP

• Cycling
• 1h 26mTime
• 81Stress
• 0.75Intensity
• 30Popularity

About this workout

This workout features intense 30-second efforts at 120% FTP with short recoveries, perfect for boosting your VO2 max and mimicking the demands of a high-paced race or a gnarly group ride. Incorporate it into your training to build the top-end power necessary to match the likes of MVDP during breakaways or tough climbs, following the Rønnestad 30/15 protocol for maximum effectiveness.

Workout structure

• 5 min @ 40-50% (40-50w)
• 3 min @ 60% (60w)
• 1 min @ 50% (50w)
• 10 sec @ 120% (120w)
• 2 min @ 50% (50w)
• 10 sec @ 140% (140w)
• 2 min @ 50% (50w)
• 10 sec @ 160% (160w)
• 2 min @ 50% (50w)
• 10 sec @ 180% (180w)
• 2 min @ 50% (50w)
• 3X
  • 15 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 15 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 15 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 15 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 15 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 3X
  • 15 sec @ 120% (120w)
  • 15 sec @ 50% (50w)
• 15 sec @ 120% (120w)
• 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 4X
  • 30 sec @ 120% (120w)
  • 30 sec @ 50% (50w)
• 2 min @ 50% (50w)
• 7 min @ 50-40% (50-40w)