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Each 9 min 30 set behaves like one long effort at varying power, ridden harder than you could manage continuously.",{"type":31,"tag":32,"props":47,"children":48},{},[49],{"type":36,"value":50},"Bent Rønnestad's group in Norway put it to the test in competitive cyclists, then in elite riders: over several weeks, 30\u002F15s beat 4 × 5 minutes on VO₂max and maximal aerobic power. The name 'Rønnestad intervals' is common usage, not one the author gave them.",{"type":28,"children":52},[53],{"type":31,"tag":32,"props":54,"children":55},{},[56,58,65],{"type":36,"value":57},"Intermediate to advanced riders already used to VO₂max work, such as ",{"type":31,"tag":59,"props":60,"children":62},"a",{"href":61},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-short-intervals-30-30",[63],{"type":36,"value":64},"30\u002F30s",{"type":36,"value":66},". The studies were on trained competitive cyclists: it's a demanding session, not one for discovering intensity. You need a recently measured FTP.",{"type":28,"children":68},[69],{"type":31,"tag":32,"props":70,"children":71},{},[72],{"type":36,"value":73},"One or two VO₂max sessions a week is a common guideline, with at least one easy day between hard sessions. In the 2015 study, riders did two a week for 10 weeks. Avoid the day before a long ride or a race. To ease in, start with two sets, then move to three.",[75,82,89],{"type":28,"children":76},[77],{"type":31,"tag":32,"props":78,"children":79},{},[80],{"type":36,"value":81},"15 minutes building from 45 to 75% of FTP, in 5-minute steps. On a smart trainer, switch to resistance or slope mode: in ERG, the trainer can't keep up with a change every 15 to 30 seconds.",{"type":28,"children":83},[84],{"type":31,"tag":32,"props":85,"children":86},{},[87],{"type":36,"value":88},"Three sets of 13 × 30 seconds at 118–130% of FTP, or 295 to 325 W for an FTP of 250 W, each followed by 15 seconds at 55–65%, or 138 to 163 W, with 3 easy minutes between sets. In the studies, the 30 seconds are ridden at the hardest effort you can sustain for the whole session, not a fixed power: the range is a starting point. Aim for even power across every rep rather than a flying start, and keep pedalling through the 15 seconds.",{"type":28,"children":90},[91],{"type":31,"tag":32,"props":92,"children":93},{},[94],{"type":36,"value":95},"10 very easy minutes at 40–55% of FTP. Compare the power of your first and last sets: if the last dropped noticeably, start lower next time; if it held steady, you can aim for the top of the range.",{"type":28,"children":97},[98],{"type":31,"tag":32,"props":99,"children":100},{},[101],{"type":36,"value":102},"The first set feels almost reasonable. By the second, the 15-second recoveries seem to shrink: barely time to loosen your grip on the bars. The last reps of the third set are very hard, legs burning and breathing maxed out. Guide: 9 out of 10.",[104,113,122,131],{"title":105,"body":106},"Blowing it on the first set",{"type":28,"children":107},[108],{"type":31,"tag":32,"props":109,"children":110},{},[111],{"type":36,"value":112},"With only 15 seconds of recovery, a first set that's too fast costs you over the next two. A 30\u002F15 session is judged on the third set: it should come out at the same power as the first.",{"title":114,"body":115},"Freewheeling the 15 seconds",{"type":28,"children":116},[117],{"type":31,"tag":32,"props":118,"children":119},{},[120],{"type":36,"value":121},"The recovery is pedalled, at around half your effort power. Coast and every restart costs more, and you lose the rhythm that turns each set into one long continuous effort.",{"title":123,"body":124},"Staying in ERG mode",{"type":28,"children":125},[126],{"type":31,"tag":32,"props":127,"children":128},{},[129],{"type":36,"value":130},"The trainer takes several seconds to switch targets: over a 15-second recovery it barely gets there. Resistance or slope mode lets you pace to the rhythm of the session.",{"title":132,"body":133},"Treating the range as fixed",{"type":28,"children":134},[135],{"type":31,"tag":32,"props":136,"children":137},{},[138],{"type":36,"value":139},"The studies don't prescribe a percentage but the hardest sustainable effort. If 118% feels easy in the third set, go higher next time; if it's out of reach, come down.",{"prerequisites":141,"avoid_if":144},[142,143],"A recently measured FTP.","Several VO₂max sessions already done, short or long.",[145,146],"You're very tired, or a long ride or race is planned for the next day.","You have doubts about your health: get medical advice before near-maximal efforts.",[148,157,166,175],{"question":149,"answer":150},"What power should I ride Rønnestad 30\u002F15s at?",{"type":28,"children":151},[152],{"type":31,"tag":32,"props":153,"children":154},{},[155],{"type":36,"value":156},"Here, at 118–130% of FTP: 236 to 260 W for an FTP of 200 W, 295 to 325 W for 250 W, 354 to 390 W for 300 W, with recoveries at 55–65%. In the studies, the intensity is the hardest effort you can sustain over all three sets: adjust within the range based on your third set.",{"question":158,"answer":159},"Why do 30\u002F15s work better than 4 × 5 minutes?",{"type":28,"children":160},[161],{"type":31,"tag":32,"props":162,"children":163},{},[164],{"type":36,"value":165},"The 15-second recoveries don't let your oxygen uptake fall, but they do ease your legs a little: you ride harder than you could continuously while staying close to your VO₂max. One caveat: when both formats are ridden at a freely chosen maximal effort, the advantage within a single session disappears.",{"question":167,"answer":168},"30\u002F15 or 30\u002F30: what's the difference?",{"type":28,"children":169},[170],{"type":31,"tag":32,"props":171,"children":172},{},[173],{"type":36,"value":174},"The recovery. In a 30\u002F30 it lasts as long as the effort, and your breathing has time to settle a little. 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In 2020, in elite cyclists (VO₂max 73 mL\u002Fkg\u002Fmin), 9 sessions in 3 weeks: maximal aerobic power +3.7%, against −0.3%. Caveat: when both formats are ridden at a freely chosen maximal effort, the advantage in time near VO₂max disappears within a single session. In the studies, the 30 seconds are ridden at the hardest sustainable effort, with recovery at about half the effort power (secondary analysis); a 2023 study used a fixed version at 118% and 60% of FTP. The 118–130% range, the intensity of the 3 minutes between sets, which the sources don't specify, the warm-up and the cool-down are Wattson choices. 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