30/15 3x13 short intervall

• Cycling
• 58mTime
• 66Stress
• 0.82Intensity
• 266Popularity

About this workout

This Rønnestad 30/15 workout packs a punch with 3 sets of short, high-intensity intervals aimed at pushing your VO2 max and expanding your aerobic ceiling. Perfect for race prep or when you need to sharpen your legs for those decisive moments in a group ride or a tough climb.

Workout structure

• 15 min @ 50-65% (50-65w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 5 min @ 50% (50w)