Microintervals (30/15)

• Cycling
• 45mTime
• 72Stress
• 0.98Intensity
• 110Popularity

About this workout

The Rønnestad 30/15 protocol features short bursts of 30 seconds at 120% FTP, pushing your VO2 max to new heights, perfect for those looking to boost their explosive power for climbs or hard group ride efforts. This workout is a tough but rewarding way to develop your aerobic capacity and prepare for race-day intensity.

Workout structure

• Open-ended 1 min @ 55-90% (55-90w)
• 13X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 75% (75w)
• Open-ended 5 min @ 75% (75w)
• 13X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 75% (75w)
• Open-ended 5 min @ 75% (75w)
• 13X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 75% (75w)
• Cooldown 5 min @ 75-55% (75-55w)