JOIN Cycling - 30-15's Rønnestad intervals

• Cycling
• 1h 3mTime
• 71Stress
• 0.82Intensity
• 111Popularity

About this workout

The Rønnestad 30/15 protocol — three sets of 13 intervals combining 30-second hard surges at 115% FTP with 15-second rests. Develops your aerobic ceiling with a unique rhythm that works both power and repeatability.

Workout structure

• Warm-Up 5 min @ 50-60% (50-60w) 85 rpm
• Active 10 min @ 60% (60w) 85 rpm
• 13X
  • Active 30 sec @ 115% (115w) 100 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• 13X
  • Active 30 sec @ 115% (115w) 100 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• 13X
  • Active 30 sec @ 115% (115w) 100 rpm
  • Active 15 sec @ 50% (50w) 85 rpm
• Active 3 min @ 55% (55w) 85 rpm
• Active 10 min @ 60% (60w) 85 rpm