ODZwifters - 30/15's

• Cycling
• 1h 3mTime
• 69Stress
• 0.81Intensity
• 781Popularity

About this workout

This savage Rønnestad 30/15 workout is perfect for boosting your VO2 max, featuring 4 sets of 10 hard 30-second efforts at 120% FTP with short recoveries. It's an ideal session to push your limits and develop the capacity you'll need for those explosive moments in races or tough group rides.

Workout structure

• 6 min @ 50% (50w)
• 1 min @ 72% (72w)
• 5 min @ 72% (72w)
• 3X
  • 15 sec @ 120% (120w)
  • 45 sec @ 72% (72w)
• Free-ride 2 min @ 60% (60w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 30% (30w)
• 4:30 min @ 30% (30w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 30% (30w)
• 4:30 min @ 30% (30w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 30% (30w)
• 4:30 min @ 30% (30w)
• 10X
  • 30 sec @ 120% (120w)
  • 15 sec @ 30% (30w)
• 1 min @ 30% (30w)
• 1 min @ 25% (25w)
• 1 min @ 20% (20w)