JOIN 30-15's Ronnestad intervallen

• Cycling
• 50mTime
• 55Stress
• 0.81Intensity
• 35Popularity

About this workout

The Rønnestad 30/15 intervals are a challenging workout designed to push your VO2 max, featuring short bursts at 106% FTP that replicate the intensity of racing or attacking in group rides. This session builds the capacity and power you need when the road gets steep or the pace surges, making it a vital tool for any serious cyclist.

Workout structure

• Warm-Up 5 min @ 50-65% (50-65w) 85 rpm
• Active 1 min @ 65% (65w) 90 rpm
• 13X
  • Active 30 sec @ 106% (106w) 100 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 60% (60w) 85 rpm
• 13X
  • Active 30 sec @ 106% (106w) 100 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 60% (60w) 85 rpm
• 13X
  • Active 30 sec @ 106% (106w) 100 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 60% (60w) 85 rpm
• Active 6 min @ 65% (65w) 90 rpm