Threshold

VO2MAX 520 30/15

  • Cycling
  • 1h 6mTime
  • 75Stress
  • 0.82Intensity
  • 121Popularity

About this workout

This VO2 max workout follows the Rønnestad 30/15 protocol, delivering a punishing series of 30-second efforts at 100% FTP, perfect for building your aerobic ceiling. It's a game-changer for those looking to up their performance for group rides and time trials when the pace really kicks up.

eriching

Workout structure

  • 5 min @ 60% (60w)
  • 20X
    • 30 sec @ 100% (100w)
    • 15 sec @ 60% (60w)
  • 30 sec @ 100% (100w)
  • 5 min @ 60% (60w)
  • 20X
    • 30 sec @ 100% (100w)
    • 15 sec @ 60% (60w)
  • 30 sec @ 100% (100w)
  • 5 min @ 60% (60w)
  • 19X
    • 30 sec @ 100% (100w)
    • 15 sec @ 60% (60w)
  • 30 sec @ 110% (110w)
  • 15 sec @ 60% (60w)
  • 30 sec @ 110% (110w)
  • 5 min @ 60% (60w)