VO2Max

Ronnestad 30-15

  • Cycling
  • 1h 3mTime
  • 80Stress
  • 0.87Intensity
  • 176Popularity

About this workout

The Rønnestad 30/15 workout is a punishing set of intervals that pushes your VO2 max to the limit with 30 seconds at 120% FTP followed by short recoveries, perfect for building the aerobic ceiling needed for aggressive climbs and race-day efforts. Integrate this classic protocol into your training for a solid boost in both power and endurance when the pace heats up.

stuarthardy

Workout structure

  • Warm-Up 10 min @ 25-75% (25-75w)
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 80% (80w) 115 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 95% (95w) 105 rpm
  • Active 30 sec @ 65% (65w)
  • Active 30 sec @ 110% (110w) 95 rpm
  • Active 5 min @ 65% (65w)
  • 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)
  • Cooldown 10 min @ 75-25% (75-25w)