Ronnestad 3x13x30/15

• Cycling
• 1h 21mTime
• 98Stress
• 0.85Intensity
• 516Popularity

About this workout

The Rønnestad 30/15 intervals are a powerful way to spike your VO2 max, featuring short bursts at 115% FTP followed by brief recoveries that mimic the demands of racing or attacking on climbs. This workout is perfect for boosting your aerobic ceiling and refining your ability to respond in breakaway situations or during intense group rides.

Workout structure

• 25 min @ 60-80% (60-80w)
• 13X
  • 30 sec @ 115% (115w)
  • 15 sec @ 75% (75w)
• 3:30 min @ 50% (50w)
• 13X
  • 30 sec @ 115% (115w)
  • 15 sec @ 75% (75w)
• 3:30 min @ 50% (50w)
• 13X
  • 30 sec @ 115% (115w)
  • 15 sec @ 75% (75w)
• 20 min @ 65% (65w)