3x 13x 30/15 decrease

• Cycling
• 1h 6mTime
• 70Stress
• 0.80Intensity
• 102Popularity

About this workout

This Rønnestad 30/15 workout delivers a fierce VO2 max stimulus with 3 sets of 9 efforts at 115% FTP, pushing your aerobic ceiling and preparing you for those tough climbs and race kicks. Perfect for cyclists seeking to sharpen their high-intensity fitness while maintaining the ability to recover quickly between efforts.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 50-80% (50-80w)
• 30 sec @ 120% (120w)
• Rest 3 min @ 45% (45w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 45% (45w)
• 9X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• 30 sec @ 115% (115w)
• 7 min @ 40% (40w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 45% (45w)
• 9X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• 30 sec @ 115% (115w)
• 7 min @ 40% (40w)
• 3X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 45% (45w)
• 9X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• 30 sec @ 115% (115w)
• 10 min @ 40% (40w)