Ronnestadt Protocol (VO2 max)

• Cycling
• 1hTime
• 71Stress
• 0.84Intensity
• 81Popularity

About this workout

Rønnestad 30/15: 3 sets of 13 × 30 seconds at 118% FTP, 15-second recoveries. Classic protocol that develops VO2 max.

Workout structure

• Warm-Up 5 min @ 35-55% (35-55w)
• 2X
  • Active 2 min @ 98% (98w)
  • Rest 2 min @ 55% (55w)
• 3X
  • Active 20 sec @ 98% (98w)
  • Rest 30 sec @ 45% (45w)
• Active 2 min @ 45% (45w)
• 13X
  • Active 30 sec @ 118% (118w)
  • Rest 15 sec @ 45% (45w)
• Active 2:45 min @ 45% (45w)
• 13X
  • Active 30 sec @ 118% (118w)
  • Rest 15 sec @ 45% (45w)
• Active 2:45 min @ 45% (45w)
• 13X
  • Active 30 sec @ 118% (118w)
  • Rest 15 sec @ 45% (45w)
• Active 2:45 min @ 45% (45w)
• Cooldown 5 min @ 55-35% (55-35w)