VO2Max

Ronnestad 3*13*30/15

  • Cycling
  • 50mTime
  • 69Stress
  • 0.91Intensity
  • 80Popularity

About this workout

The Rønnestad 3x13x30/15 workout features intense bursts of 30 seconds at 120% FTP, designed to push your VO2 max and prepare you for those crucial moments when the road steepens or the pace quickens in a race. This workout is a great way to build your aerobic ceiling while incorporating manageable recoveries, making it ideal for mid-week efforts or before a big event.

Blitz

Workout structure

  • Active 5 min @ 40-75% (40-75w)
  • 2X
    • Active 1 min @ 50% (50w)
    • Active 1 min @ 90-100% (90-100w)
  • Active 1 min @ 50% (50w)
  • 13X
    • Active 30 sec @ 120% (120w)
    • Active 15 sec @ 60% (60w)
  • Active 3 min @ 50% (50w)
  • 13X
    • Active 30 sec @ 120% (120w)
    • Active 15 sec @ 60% (60w)
  • Active 3 min @ 50% (50w)
  • 13X
    • Active 30 sec @ 120% (120w)
    • Active 15 sec @ 60% (60w)
  • Active 5 min @ 60-40% (60-40w)