Juan H VO2 30/15 Mid +8 sprint

• Cycling
• 1h 20mTime
• 118Stress
• 0.94Intensity
• 70Popularity

About this workout

This Rønnestad 30/15 workout hammers your VO2 max with high-intensity efforts, pushing you to sustain 116% of your FTP while honing your sprinting capacity. Perfect for building the power you need to tackle tough climbs or respond to race kicks, this session is a must for serious cyclists looking to elevate their performance.

Workout structure

• Warm-Up 15 min @ 50-65% (50-65w)
• 13X
  • 30 sec @ 116% (116w)
  • Rest 15 sec @ 55% (55w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 116% (116w)
  • Rest 15 sec @ 55% (55w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 116% (116w)
  • Rest 15 sec @ 55% (55w)
• 5 min @ 50% (50w)
• 8X
  • 8 sec @ 500% (500w)
  • 3 min @ 55% (55w)