Workouts / Basics
Basics
Rønnestad 30/15s - 3 Sets
Classic 30/15 intervals. 3 sets of 10 repetitions. Great for VO2 Max.
Duration52:30
TSS51
IF0.76
Blocks5
Time52:30
TSS51
IF0.76
Profile
Targets in % FTP
100%50%0%
0:0026:1552:30
Z1 71% · 38 minZ5 29% · 15 min
Intervals
5 blocksZ1
Warm-upWarm up nicely
10:0050%Repeat 3×
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.