VO2Max

Zone 2 into 30/15's

  • Cycling
  • 56mTime
  • 56Stress
  • 0.77Intensity
  • 85Popularity

About this workout

This workout blends steady Zone 2 with Rønnestad 30/15 intervals, pushing your limits with 10 hard 30-second efforts at 120% FTP followed by brief recoveries. Perfect for raising your aerobic ceiling while preparing for those tough climbs or race scenarios where every second counts.

BigKev

Workout structure

  • 1:15 min @ 45% (45w)
  • 1:15 min @ 56% (56w)
  • 1:15 min @ 64% (64w)
  • 1:15 min @ 75% (75w)
  • 2X
    • 30 sec @ 65% (65w)
    • 30 sec @ 89% (89w)
  • 30 min @ 65% (65w)
  • 3 min @ 104% (104w)
  • 10X
    • 30 sec @ 120% (120w)
    • 15 sec @ 65% (65w)
  • 3 min @ 50% (50w)
  • 2 min @ 65% (65w)
  • 2 min @ 58% (58w)
  • 2 min @ 50% (50w)