Workouts / Interval
Interval
Rønnestad 30/15s (2 Sets)
2×13 of 30/15s (Bent Rønnestad style) with 3:00 set rests.
Duration50:30
TSS51
IF0.78
Blocks5
Time50:30
TSS51
IF0.78
Profile
Targets in % FTP
100%50%0%
0:0025:1550:30
Z1 45% · 23 minZ2 30% · 15 minZ6 26% · 13 min
Intervals
5 blocksZ2
Warm-upSpin into it
15:0060%Repeat 2×
Repeat 13×
Z6
Interval30s ON (all out)
0:30125%Z1
Recovery15s easy spin
0:1540%Z1
Recovery3:00 between sets
3:0050%Z1
Cool-downEasy spin
10:0050%What it trains
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.