vo2max

30/15

  • Cycling
  • 40mTime
  • 37Stress
  • 1.01Intensity
  • 40Popularity

About this workout

The Rønnestad 30/15 workout is a punishing VO2 max effort that pushes your limits with short, intense bursts at 120% FTP, perfect for increasing your aerobic ceiling and raw power. This session is ideal for those looking to build the capacity needed for race kicks and dynamic group ride scenarios.

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Workout structure

  • 14X
    • 30 sec @ 120% (120w)
    • 15 sec @ 50% (50w)
  • 3 min @ 60% (60w)
  • 14X
    • 30 sec @ 120% (120w)
    • 15 sec @ 50% (50w)
  • 3 min @ 60% (60w)
  • 14X
    • 30 sec @ 120% (120w)
    • 15 sec @ 50% (50w)
  • 3 min @ 60% (60w)