Workouts / Basics
Basics
Rønnestad 30/15s - 2 Sets
Classic 30/15 intervals. 2 sets of 10 repetitions. Great for VO2 Max.
Duration40:00
TSS36
IF0.73
Blocks5
Time40:00
TSS36
IF0.73
Profile
Targets in % FTP
100%50%0%
0:0020:0040:00
Z1 75% · 30 minZ5 25% · 10 min
Intervals
5 blocksZ1
Warm-upWarm up nicely
10:0050%Repeat 2×
Repeat 10×
Z5
IntervalHard!
0:30120%Z1
RecoveryEasy spin
0:1550%Z1
RecoveryRecover between sets
5:0050%Z1
Cool-downCool down
5:0040%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.