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Cycling · VO2max

15/15S

3 × 10 min of 15 s hard / 15 s easy

Time · 1 h 05Difficulty · Difficulty 3 of 5 — HardHard

WHAT IT TRAINS

High oxygen uptake with short, punchy efforts.

WHO IT'S FOR

Riders who want VO2 work that feels more like surges than grinding.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 0210 minutes of 15 seconds hard (about 130% FTP) and 15 seconds easy.
  3. 035 minutes easy. Repeat for 3 sets.
  4. 04Cool down 10 minutes.

SCALED VERSION

2 sets of 8 minutes.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING1h 05min

15/15s

3 × 10 min of 15 s hard / 15 s easy · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/15-15s

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

20×Repeat

INTERVAL15 secTarget: 125-135% FTP

RECOVERY15 secTarget: 48.5-51.5% FTP

Easy.

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

20×Repeat

INTERVAL15 secTarget: 125-135% FTP

RECOVERY15 secTarget: 48.5-51.5% FTP

Easy.

RECOVERY5 minTarget: 48.5-51.5% FTP

Easy.

20×Repeat

INTERVAL15 secTarget: 125-135% FTP

RECOVERY15 secTarget: 48.5-51.5% FTP

Easy.

COOLDOWN10 minTarget: 48.5-51.5% FTP

RELATED WORKOUTS

  • CyclingVO2maxDifficulty 4 of 5 — Very hard

    Rønnestad 30/15s

    3 × 13 × (30 s hard / 15 s easy), 3 min between sets

    1 hInspired by Bent Rønnestad
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  • CyclingVO2maxDifficulty 4 of 5 — Very hard

    40/20s

    2–3 × 10 × (40 s hard / 20 s easy), 5 min between

    1 h 05
    Save Send

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