Rønnestad intervals are named after Dr. Bent Rønnestad, a well-known cycling researcher who studied the effects of short, high-intensity intervals on endurance performance. This workout involves very short recovery periods, making it particularly challenging and effective for improving VO2 max and lactate tolerance.
Rønnestad intervals workout structure
Warm-up: Start with 15 minutes of easy spinning to prepare for the intense efforts ahead.
Main set:
- 30-second interval: Ride at 115% of FTP.
- 15-second recovery: Spin easily before the next interval.
- Repeats: Complete this cycle 15 times.
Set repeats: The main set can be repeated up to 3 times, depending on fitness level and training goals.
Recovery between sets: Take 4 minutes of easy spinning between sets.
Cool-down: Finish with 10 minutes of easy spinning to help the body recover.
Benefits of 30-15 intervals
Maximized VO2 max: The short recovery periods in Rønnestad intervals keep the heart rate elevated, allowing more time to be spent at VO2 max, which is crucial for improving aerobic capacity.
Lactate tolerance: The minimal recovery time forces the body to adapt to clearing lactate efficiently, which can enhance performance during sustained high-intensity efforts.
Mental toughness: These intervals are demanding both physically and mentally, helping to build the resilience needed for competitive cycling.
How to do Rønnestad intervals outside
To incorporate Rønnestad intervals into an outdoor ride, look for long stretches of road where you can push hard for 30 seconds. Due to the brief recovery periods, it’s essential to choose a route with minimal interruptions, such as traffic lights or stop signs. Ideally you’re doing the entire set on one long uninterrupted road. If you’re on a hill, the 15-second recovery can be done while descending but because timing intensity and recovery is important for these 30-15 intervals we recommend you do them on flat terrain. Consider using a headwind so you can push enough power.
Where do 30-15 intervals fit in a cycling training plan?
Rønnestad intervals place a considerable load on the cardiovascular system, so timing them correctly is just as important as completing the workout itself. They are usually most useful during a focused VO2 max training block and should be balanced with sufficient endurance riding and recovery. LeCoach creates an adaptive cycling training plan around your goals, availability and completed training, helping you determine whether 30-15 intervals are the right workout for that point in your season.
Want to something similar? Check out 40-20 intervals or browse all our cycling workouts with instructions how to do them outside.