Ronnestadt Protocol 30/15 *13

• Cycling
• 1hTime
• 71Stress
• 0.84Intensity
• 25Popularity

About this workout

The Rønnestad 30/15 protocol is a powerful workout designed to push your VO2 max, featuring short bursts at 118% FTP with brief recoveries that simulate race efforts and climbing surges. This session will help you build the capacity to tackle steep gradients and fierce group ride attacks with confidence.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• 2X
  • Active 2 min @ 98% (98w)
  • Rest 2 min @ 55% (55w)
• 3X
  • Active 20 sec @ 98% (98w)
  • Rest 30 sec @ 45% (45w)
• Active 2 min @ 45% (45w)
• 13X
  • Active 30 sec @ 118% (118w)
  • Rest 15 sec @ 45% (45w)
• Active 2:45 min @ 45% (45w)
• 13X
  • Active 30 sec @ 118% (118w)
  • Rest 15 sec @ 45% (45w)
• Active 2:45 min @ 45% (45w)
• 13X
  • Active 30 sec @ 118% (118w)
  • Rest 15 sec @ 45% (45w)
• Active 2:45 min @ 45% (45w)
• Cooldown 5 min @ 55-35% (55-35w)