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Workout
30/15s – Rønnestad Intervals
HIIT
60m 15s
IF 0.52
Three sets of thirteen 30/15s at 122% FTP — the interval protocol from Rønnestad’s research showing superior VO2 max and performance gains versus traditional 4×5s.
Duration
60m 15s
Blocks
5
Intensity
0.52
Workout analysis
Session profile and interval structure.
warmup · 55%12 min
Repeat 3 times
Repeat 13 times
active · 122%30s
recovery · 55%15s
recovery · 55%3 min
cooldown · 45%10 min
Training purpose
VO2-focused intervals raise aerobic ceiling and repeatability for attacks, climbs, and hard surges.
Useful when you want sessions that match tags such as 30/15, VO2 Max, Rønnestad, HIIT.
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Session summary
Ratings, tags, and related sessions.
Tags
30/15
VO2 Max
Rønnestad
HIIT
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