Ronnestad 3x 30-15 +1
- Cycling
- 1h 10mTime
- 87Stress
- 0.86Intensity
- 135Popularity
About this workout
The Rønnestad 3x 30-15 +1 workout cranks up your VO2 max with intense bursts at 120% FTP, perfect for simulating race kicks or breakaway efforts. This session builds your aerobic ceiling while keeping you strong for those tough climbs and competitive group rides.
Workout structure
- Active 3 min @ 50% (50w)
- Active 5 min @ 60% (60w)
- Active 5 min @ 70% (70w)
- Active 30 sec @ 110% (110w)
- Active 30 sec @ 50% (50w)
- Active 30 sec @ 120% (120w)
- Active 30 sec @ 50% (50w)
- Active 2 min @ 50% (50w)
- 5X
- Active 30 sec @ 125% (125w)
- Active 15 sec @ 60% (60w)
- 8X
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 60% (60w)
- Active 4 min @ 50% (50w)
- 5X
- Active 30 sec @ 125% (125w)
- Active 15 sec @ 60% (60w)
- 8X
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 60% (60w)
- Active 4 min @ 50% (50w)
- 5X
- Active 30 sec @ 125% (125w)
- Active 15 sec @ 60% (60w)
- 8X
- Active 30 sec @ 120% (120w)
- Active 15 sec @ 60% (60w)
- Active 4 min @ 50% (50w)
- Active 10 min @ 65% (65w)
- Active 2 min @ 50% (50w)