VO2Max

1h00-V02max-x3 13*(30/15)

  • Cycling
  • 1hTime
  • 69Stress
  • 0.83Intensity
  • 46Popularity

About this workout

This workout features the demanding Rønnestad 30/15 protocol, pushing your limits with 3 sets of 13 intervals at 120% FTP to boost your VO2 max and aerobic ceiling. Perfect for that extra punch needed during race kicks or steep climbs, this session primes you for those hard efforts when the road gets tough.

Pierrick

Workout structure

  • Warm-Up 8:15 min @ 45-70% (45-70w)
  • 2X
    • Active 45 sec @ 80% (80w)
    • Rest 45 sec @ 50% (50w)
  • 2X
    • Active 20 sec @ 115% (115w)
    • Rest 40 sec @ 50% (50w)
  • Active 1:30 min @ 60% (60w)
  • 13X
    • Active 30 sec @ 120% (120w)
    • Rest 15 sec @ 40% (40w)
  • Active 3 min @ 50% (50w)
  • 13X
    • Active 30 sec @ 120% (120w)
    • Rest 15 sec @ 40% (40w)
  • Active 3 min @ 50% (50w)
  • 13X
    • Active 30 sec @ 120% (120w)
    • Rest 15 sec @ 40% (40w)
  • Cooldown 10 min @ 67-40% (67-40w)