Anaerobic

vo2 30/15 v.2

  • Cycling
  • 1h 4mTime
  • 93Stress
  • 0.93Intensity
  • 30Popularity

About this workout

This gnarly Rønnestad 30/15 workout packs a punch with 3 sets of 17 intervals at 125% FTP, designed to build your kick for closing gaps and enhance your raw sprinting power. It's a brutal session that pushes your anaerobic capacity, perfect for prepping for race kicks or intense group ride surges.

klaw

Workout structure

  • 3 min @ 50% (50w)
  • 3 min @ 75% (75w)
  • 1 min @ 100% (100w)
  • 3X
    • 30 sec @ 50% (50w)
    • 1 min @ 120% (120w)
  • 4 min @ 50% (50w)
  • 17X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 17X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50% (50w)
  • 17X
    • 30 sec @ 125% (125w)
    • 15 sec @ 40% (40w)
  • 30 sec @ 125% (125w)
  • 3 min @ 50-40% (50-40w)