Workouts / Interval
Interval
Rønnestad 30/15s (3 Sets +1 rep)
3×14 of 30/15s (Bent Rønnestad style) with 3:00 set rests.
Duration1:05:30
TSS74
IF0.82
Blocks5
Time1:05:30
TSS74
IF0.82
Profile
Targets in % FTP
100%50%0%
0:0032:451:05:30
Z1 45% · 30 minZ2 23% · 15 minZ6 32% · 21 min
Intervals
5 blocksZ2
Warm-upSpin into it
15:0060%Repeat 3×
Repeat 14×
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.