30-15 3x10 120

• Cycling
• 30mTime
• 36Stress
• 0.85Intensity
• 16Popularity

About this workout

The Rønnestad 30/15 workout delivers a powerful punch with its alternating 30 seconds at 120% FTP and 15 seconds of recovery, perfect for boosting your VO2 max and enhancing your aerobic ceiling. This session is ideal for those looking to develop the explosive capacity needed for climbing and race kicks.

Workout structure

• 7 min @ 50-65% (50-65w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 40% (40w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 5 min @ 55-40% (55-40w)