JOIN Cycling - 30-15's Ronnestad intervallen

• Cycling
• 50mTime
• 55Stress
• 0.81Intensity
• 589Popularity

About this workout

Three sets of thirteen 30-second surges at 106% FTP with 15-second recovery — the Rønnestad 30/15 at measured intensity. Sustainable VO2 work that trains both your aerobic capacity and your ability to repeat hard efforts.

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