ODZwifters - 30/15's

• Cycling
• 1h 3mTime
• 69Stress
• 0.81Intensity
• 45Popularity

About this workout

The Rønnestad 30/15 workout features a punishing main set of short, intense efforts designed to elevate your VO2 max and push your aerobic ceiling. Perfect for building the stamina needed to tackle steep climbs or unleash a powerful kick during a race, this session is a go-to for serious cyclists looking to up their game.

Workout structure

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