4x10 30/15

• Cycling
• 47mTime
• 58Stress
• 0.86Intensity
• 20Popularity

About this workout

This Rønnestad 30/15 workout cranks up your VO2 max with four sets of ten 30-second efforts at 120% FTP, giving you the explosive power needed for sharp race kicks or breakaways. Perfect for building your aerobic ceiling while keeping those recoveries short and sweet.

Workout structure

• 1 min @ 50% (50w)
• 1 min @ 75% (75w)
• 1 min @ 100% (100w)
• 1 min @ 75% (75w)
• 1 min @ 50% (50w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 30% (30w)
• 3 min @ 30% (30w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 30% (30w)
• 3 min @ 30% (30w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 30% (30w)
• 3 min @ 30% (30w)
• 10X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 30% (30w)
• 3 min @ 30% (30w)