VO2max - Ronnestad (original)

• Cycling
• 52mTime
• 79Stress
• 0.95Intensity
• 362Popularity

About this workout

The Rønnestad intervals are a gnarly test of your anaerobic prowess, featuring 3 sets of 13 × 30 seconds at 130% FTP that will build your kick to close gaps and enhance your raw sprinting power. Perfect for pushing your limits in races or group rides, this workout will have you ready for those savage surges and critical moments when the pace heats up.

Workout structure

• 10 min @ 50-90% (50-90w)
• 2 min @ 50% (50w)
• 13X
  • 31 sec @ 130% (130w)
  • Rest 15 sec @ 45% (45w)
• 3:3 min @ 45% (45w)
• 13X
  • 31 sec @ 130% (130w)
  • Rest 15 sec @ 45% (45w)
• 3:3 min @ 45% (45w)
• 13X
  • 31 sec @ 130% (130w)
  • Rest 15 sec @ 45% (45w)
• 4 min @ 50-30% (50-30w)