30-15 Rønnestad intervals

Aug 10, 2024

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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.

Want to something similar? Check out 40-20 intervals or browse all our cycling workouts with instructions how to do them outside.

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2 responses to “30-15 Rønnestad intervals”

2-Minute VO2 Max Intervals – RouteWorkout.com

August 10, 2024

[…] VO2 max intervals are often perceived harder than it shorter counterparts such as 40-20’s and Ronnestad intervals (30-15’s) because you are spending quite a long time in the red before you’re granted 1 […]

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1-minute VO2 max intervals – RouteWorkout.com

August 10, 2024

[…] The 1-minute VO2 max interval workout is perfect for those looking to maximize intensity in a shorter period. By pushing the body to its limits in 1-minute bursts, this workout rapidly improves aerobic capacity and power, making it ideal for cyclists who thrive on high-intensity efforts. Also, it’s nicely positioned between the tough 2-minute intervals and typically perceived easier workouts such as 40-20‘s or 30-15 Ronnestad intervals. […]

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