30/15

• Cycling
• 44mTime
• 1351Stress
• 4.26Intensity
• 60Popularity

About this workout

The Rønnestad 30/15 workout is a savage VO2 max interval set that pushes your limits with short bursts at 110% FTP, perfect for developing the power and endurance needed for those steep climbs and race kicks. This hard-hitting session will elevate your aerobic ceiling, making it an essential addition for competitive cyclists looking to sharpen their edge.

Workout structure

• 10 min @ 50% (50w)
• 5 min @ 70% (70w)
• 1 min @ 110% (110w)
• 3 min @ 50% (50w)
• 1 min @ 120% (120w)
• 3 min @ 50% (50w)
• 9X
  • 30 sec @ 110% (110w)
  • Rest 9 sec
• 5 min @ 50% (50w)
• 9X
  • Rest 30 sec @ 110% (110w)
  • Rest 9 sec
• 5 min @ 50% (50w)