3x 30/15

• Cycling
• 1h 12mTime
• 87Stress
• 0.85Intensity
• 15Popularity

About this workout

This Rønnestad 30/15 workout pushes your VO2 max with intense intervals of 30 seconds at 120% FTP, followed by short recoveries, making it a go-to for building explosive power and aerobic capacity. Ideal for those looking to up their game during hard group rides or race scenarios, this session will have you ready for those critical moments when the pace kicks up.

Workout structure

• Warm-Up 5 min @ 40% (40w)
• 5 min @ 50% (50w)
• Cooldown 5 min @ 65% (65w)
• 3 min @ 30% (30w)
• 14X
  • 30 sec @ 120% (120w)
  • 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 8 min @ 40% (40w)
• 14X
  • 30 sec @ 120% (120w)
  • 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 8 min @ 40% (40w)
• 14X
  • 30 sec @ 120% (120w)
  • 15 sec @ 60% (60w)
• 30 sec @ 120% (120w)
• 5 min @ 40% (40w)