Rønnestad Protocol

• Cycling
• 1h 5mTime
• 71Stress
• 0.81Intensity
• 407Popularity

About this workout

Three sets of thirteen 30-second surges at 115% FTP with 15-second rests — the Rønnestad 30/15 as originally conceived. A signature protocol that hits VO2 max and power in one demanding package.

Workout structure

• Warmup 5 min @ 40% (40w)
• 3 min @ 95% (95w)
• 7 min @ 40% (40w)
• 13X
  • Set 1 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• Pause 3 min @ 40% (40w)
• 13X
  • Set 2 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• Pause 3 min @ 40% (40w)
• 13X
  • Set 3 30 sec @ 115% (115w)
  • Rest 15 sec @ 45% (45w)
• Cooldown 15 min @ 60% (60w)