Rønnestad 30/15 Intervals, 3 x 13
Three sets of 13 x 30 seconds hard and 15 seconds easy, the short-interval format from Rønnestad's studies on trained cyclists.
- Duration
- 1 h 03 min
- Effort
- 74
- Level
- Advanced
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 3 ×Repeat these steps | |||
| 2.1 | Warm-upVO2max Short opener | 30 s | 105-115% FTP92-98% HRmax |
| 2.2 | Warm-upEndurance Easy | 1 min | 55-65% FTP65-78% HRmax |
| 3 | Warm-upEndurance Easy, set 1 next | 3 min | 60-70% FTP65-78% HRmax |
| 13 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Hard, repeatable | 30 s | 120-130% FTP92-98% HRmax |
| 4.2 | RecoveryRecovery Very easy | 15 s | 45-55% FTP75-90% HRmax |
| 5 | RecoveryRecovery Easy spin, set 2 next | 3 min | 40-55% FTP50-65% HRmax |
| 13 ×Repeat these steps | |||
| 6.1 | IntervalVO2max Hard, repeatable | 30 s | 120-130% FTP92-98% HRmax |
| 6.2 | RecoveryRecovery Very easy | 15 s | 45-55% FTP75-90% HRmax |
| 7 | RecoveryRecovery Easy spin, set 3 next | 3 min | 40-55% FTP50-65% HRmax |
| 13 ×Repeat these steps | |||
| 8.1 | IntervalVO2max Hard, repeatable | 30 s | 120-130% FTP92-98% HRmax |
| 8.2 | RecoveryRecovery Very easy | 15 s | 45-55% FTP75-90% HRmax |
| 9 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This is the short-interval session that Bent Rønnestad and colleagues used in their 2015 study on trained cyclists. Each set holds 13 repeats of 30 seconds hard and 15 seconds easy, and you ride three sets with 3 minutes of easy spinning between them. The short breaks keep oxygen uptake high for much of each set, so you spend a lot of time close to VO2max without the long, grinding efforts of classic intervals.
Aim for 120 to 130% of FTP in the work parts and pedal very lightly in the 15 second breaks. Choose a power you can repeat across all 39 efforts. This is not a sprint. If the last five repeats of a set drop by more than about 5%, start lower next time.
The session suits experienced riders in the build and peak phases. Ride it once or twice a week at most, with easy days around it. Less experienced riders start with two sets of 10 or ride the work parts at 110 to 115% of FTP.
Tips
- Use ERG mode or a fixed gear so the 15 second breaks are truly easy.
- Let the head unit count the repeats, since 13 is easy to lose track of.
- Stay seated and keep the cadence around 95 to 105 rpm in the work parts.
- Stop the session if you miss the target power in two repeats in a row.
Origin
Short-interval protocol from Rønnestad and colleagues, Scandinavian Journal of Medicine and Science in Sports, 2015.
Good forRoad raceCriteriumTime trial
Season phaseBuildPeak