VO2Max

1h02-AnC-Ronnestad Protocol

  • Cycling
  • 1h 1mTime
  • 68Stress
  • 0.81Intensity
  • 25Popularity

About this workout

The Rønnestad protocol is a brutal VO2 max workout that pushes your limits with 39 high-intensity efforts, designed to build your aerobic ceiling for those critical moments when the road kicks up. Perfect for adding punch to your sprint or holding your own in a tough group ride, this session is a must for serious cyclists looking to up their game.

Pierrick

Workout structure

  • Warm-Up 10 min @ 35-75% (35-75w)
  • 2X
    • Active 30 sec @ 85% (85w)
    • Rest 30 sec @ 50% (50w)
  • 2X
    • Active 30 sec @ 95% (95w)
    • Rest 30 sec @ 50% (50w)
  • 2X
    • Active 30 sec @ 105% (105w)
    • Rest 30 sec @ 50% (50w)
  • Active 30 sec @ 50% (50w)
  • 13X
    • Active 30 sec @ 115% (115w)
    • Rest 15 sec @ 45% (45w)
  • Active 3 min @ 40% (40w)
  • 13X
    • Active 30 sec @ 115% (115w)
    • Rest 15 sec @ 45% (45w)
  • Active 3 min @ 40% (40w)
  • 13X
    • Active 30 sec @ 115% (115w)
    • Rest 15 sec @ 45% (45w)
  • Cooldown 10 min @ 65-35% (65-35w)