Ronnestad 3x 16- 30-15

• Cycling
• 1h 5mTime
• 83Stress
• 0.87Intensity
• 30Popularity

About this workout

The Rønnestad 30/15 intervals are a brutal way to push your VO2 max, featuring three sets of 16 x 30-second efforts at 120% FTP with short recoveries. Perfect for boosting your aerobic ceiling, this workout will prepare you for race kicks and climbing challenges when the road gets steep.

Workout structure

• 7 min @ 55% (55w)
• 30 sec @ 110% (110w)
• Rest 15 sec @ 55% (55w)
• 30 sec @ 120% (120w)
• Rest 15 sec @ 55% (55w)
• 3 min @ 50% (50w)
• 16X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 16X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 4 min @ 50% (50w)
• 16X
  • 30 sec @ 120% (120w)
  • Rest 15 sec @ 50% (50w)
• 10 min @ 50% (50w)