T_30/15 3x13 short intervall

• Cycling
• 55mTime
• 64Stress
• 0.83Intensity
• 70Popularity

About this workout

This Rønnestad 30/15 workout features short bursts of 30 seconds at 115% FTP, perfectly designed to boost your VO2 max and push your aerobic limits. Ideal for increasing your capacity during climbs or intense group rides, it’s a great way to add some savage intensity to your training without needing hours in the saddle.

Workout structure

• 15 min @ 50-65% (50-65w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 3 min @ 50% (50w)
• 13X
  • 30 sec @ 115% (115w)
  • Rest 15 sec @ 50% (50w)
• 5 min @ 50% (50w)