VO2max - 3x 10x 30/15

• Cycling
• 49mTime
• 53Stress
• 0.80Intensity
• 25Popularity

About this workout

This intense workout features 3 sets of 10 efforts at 30 seconds each, pushing your limits at 113% FTP, with short recoveries to boost your aerobic ceiling. Perfect for those looking to enhance their performance in aggressive group rides or tackle steep climbs, this is your go-to for developing the lungs-out power of classic VO2max intervals like the Rønnestad 30/15.

Workout structure

• Warm-Up 10 min @ 33-82% (33-82w)
• 10X
  • Active 30 sec @ 113% (113w)
  • Rest 15 sec @ 50% (50w)
• Active 3:30 min @ 50% (50w)
• 10X
  • Active 30 sec @ 113% (113w)
  • Rest 15 sec @ 50% (50w)
• Active 3:30 min @ 50% (50w)
• 10X
  • Active 30 sec @ 113% (113w)
  • Rest 15 sec @ 50% (50w)
• Cooldown 10 min @ 62-37% (62-37w)