20m 20*30-15 Ronnested

• Cycling
• 20mTime
• 31Stress
• 0.96Intensity
• 30Popularity

About this workout

This Rønnestad protocol features a brutal main set of 20 efforts at 120% FTP with short 15-second recoveries, perfect for boosting your VO2 max and aerobic ceiling. Ideal for race prep or sharpening for those gnarly climbs, this workout will prepare you to unleash your top-end punch when it counts.

Workout structure

• 3 min @ 55-85% (55-85w)
• 20X
  • 30 sec @ 120% (120w) 95 rpm
  • Rest 15 sec @ 55% (55w) 80 rpm
• 2 min @ 75-55% (75-55w) 80 rpm