Ronnestad: 3x13x30:15

• Cycling
• 51mTime
• 62Stress
• 0.85Intensity
• 934Popularity

About this workout

Rønnestad 30/15: 3 sets of 12 × 30 seconds at 120% FTP, 15-second rest. Time-tested protocol that develops VO2 max.

Workout structure

• 3 min @ 40-55% (40-55w)
• 1 min @ 60% (60w)
• 1 min @ 50% (50w)
• 1 min @ 70% (70w)
• 1 min @ 50% (50w)
• 1 min @ 90% (90w)
• 2 min @ 50% (50w)
• 12X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 4 min @ 50% (50w)
• 12X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 4 min @ 50% (50w)
• 12X
  • 30 sec @ 120% (120w)
  • 15 sec @ 40% (40w)
• 30 sec @ 120% (120w)
• 5 min @ 50-30% (50-30w)