3x 13x 30/15

• Cycling
• 1h 6mTime
• 68Stress
• 0.79Intensity
• 25Popularity

About this workout

This Rønnestad 30/15 workout is a killer way to boost your VO2 max with 3 sets of intense 30-second efforts at 115% FTP, perfect for those looking to improve their climbing power and sprint capacity. Ideal for mid-week sessions that build your aerobic ceiling for race day or tough group rides.

Workout structure

• Warm-Up 5 min @ 50% (50w)
• 5 min @ 50-80% (50-80w)
• 30 sec @ 115% (115w)
• Rest 3 min @ 45% (45w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• 30 sec @ 115% (115w)
• 7 min @ 40% (40w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• 30 sec @ 115% (115w)
• 7 min @ 40% (40w)
• 12X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• 30 sec @ 115% (115w)
• 10 min @ 40% (40w)