VO2_30_15_ENDU30m_100TSS_1h30

• Cycling
• 1h 29mTime
• 102Stress
• 0.83Intensity
• 15Popularity

About this workout

This Rønnestad 30/15 workout pushes your limits with short, intense bursts at 122% FTP, developing your aerobic ceiling and capacity for tough climbs. A perfect fit for those looking to amp up their performance for race day or tackle demanding group rides.

Workout structure

• 3 min @ 40-50% (40-50w)
• 3 min @ 60% (60w)
• 1 min @ 100% (100w)
• 1 min @ 50% (50w)
• 1 min @ 110% (110w)
• 1 min @ 50% (50w)
• 1 min @ 120% (120w)
• 4 min @ 50% (50w)
• 1 min @ 125% (125w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 122% (122w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 118% (118w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 113% (113w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 112% (112w)
• 15 sec @ 60% (60w)
• 3 min @ 40% (40w)
• 50 sec @ 125% (125w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 122% (122w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 118% (118w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 113% (113w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 112% (112w)
• 15 sec @ 60% (60w)
• 3 min @ 40% (40w)
• 45 sec @ 125% (125w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 122% (122w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 118% (118w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 113% (113w)
• 3X
  • 15 sec @ 60% (60w)
  • 30 sec @ 112% (112w)
• 15 sec @ 60% (60w)
• 5 min @ 40% (40w)
• 7X
  • 2 min @ 60% (60w)
  • 2 min @ 70% (70w)
• 5 min @ 40-30% (40-30w)