RideVO2max
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
- 1h
- 19:30
- Very hardDifficulty 4 of 5 — Very hard
- Bent Rønnestad
What we typed
Warm up 15 min building from 50% to 75% FTP. 13 × (30 s at 120–130% FTP, 15 s easy at 50% FTP). 3 min easy at 50% FTP. 13 × (30 s at 120–130% FTP, 15 s easy at 50% FTP). 3 min easy at 50% FTP. 13 × (30 s at 120–130% FTP, 15 s easy at 50% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Building from 50% to 75% FTP.
Rep
Easy
Easy
Rep
Easy
Easy
Rep
Easy
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 120–130% FTP
- 49–52% FTP
About this session
The story
From research by Bent Rønnestad and colleagues: the short-interval group rode 3 series of 13 × 30 seconds hard with 15 seconds easy, and 3 minutes between series — and improved more than a group doing 4 × 5-minute intervals.
What it trains
A lot of time near VO2max: the 15-second recoveries are too short for oxygen uptake to fall.
Who it's for
Trained cyclists. The second and third sets are where the work happens.
Sources
- Short intervals induce superior training adaptations compared with long intervals in cyclists - an effort-matched approach — Scandinavian Journal of Medicine & Science in Sports (PubMed), 2015
Related workouts
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
40/20s
2–3 × 10 × (40 s hard / 20 s easy), 5 min between
15/15s
3 × 10 min of 15 s hard / 15 s easy
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