VO2Max Intervalle 3min und 2min

• Cycling
• 1h 43mTime
• 134Stress
• 0.88Intensity
• 40Popularity

About this workout

Rønnestad 30/15-style sessions aren't new, but five 3-minute surges at 117% FTP with 3-minute rests still cuts. Develops your aerobic ceiling through old-school intensity.

Workout structure

• 15 min @ 55-65% (55-65w)
• 5 min @ 100% (100w)
• 5 min @ 60% (60w)
• 5X
  • 3 min @ 117% (117w)
  • 3 min @ 60% (60w)
• 3 min @ 117% (117w)
• 10 min @ 55-65% (55-65w)
• 3X
  • 2 min @ 120% (120w)
  • 4 min @ 60% (60w)
• 2 min @ 120% (120w)
• 15 min @ 60-65% (60-65w)