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Block after block, they stay high, and that's what trains your VO₂max: your heart and lungs run flat out, while your muscles only deal with brief efforts.",{"type":29,"tag":30,"props":45,"children":46},{},[47],{"type":34,"value":48},"The format was first studied in running, by Véronique Billat and then by Jan Helgerud's group, who saw it raise VO₂max. On the bike, training platforms popularised it as 'microbursts', with no dedicated study found. The principle is sound; the cycling version rests on practice.",{"type":26,"children":50},[51],{"type":29,"tag":30,"props":52,"children":53},{},[54,56,63,65,71],{"type":34,"value":55},"Intermediate riders with a recent FTP, especially those who struggle with long, hard efforts: 15 seconds always feels doable. 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To progress, add a fourth block or extend the blocks to 12 minutes, then move to longer efforts such as the 30\u002F15 or 40\u002F20.",[81,88,95],{"type":26,"children":82},[83],{"type":29,"tag":30,"props":84,"children":85},{},[86],{"type":34,"value":87},"15 minutes building from 45 to 75% of FTP, in 5-minute steps. Two or three short pick-ups at the end get your legs ready for the surges.",{"type":26,"children":89},[90],{"type":29,"tag":30,"props":91,"children":92},{},[93],{"type":34,"value":94},"Three 10-minute blocks, with 5 easy minutes at 45–55% between them. Each block runs 20 times through 15 seconds at 125–140% of FTP, or 313 to 350 W for an FTP of 250 W, and 15 seconds at 50–60%. Hold an even power across the block: the twentieth rep should look like the first. Stay seated, spin a high cadence and pick up smoothly. On a turbo, ERG mode takes 2 to 4 seconds to reach the target, a big slice of the effort: resistance or slope mode is often a better fit.",{"type":26,"children":96},[97],{"type":29,"tag":30,"props":98,"children":99},{},[100],{"type":34,"value":101},"10 very easy minutes at 40–55% of FTP. If your power dropped off noticeably at the end of the blocks, aim for the bottom of the range next time.",{"type":26,"children":103},[104],{"type":29,"tag":30,"props":105,"children":106},{},[107],{"type":34,"value":108},"Each effort feels short, almost too easy at first. Then your breathing climbs, and around the fifteenth rep the 15 seconds of recovery are gone before you've caught your breath. The end of each block is hard, but never the feeling of dying on the spot. Guide: 8 out of 10.",[110,119,128,137],{"title":111,"body":112},"Sprinting every effort",{"type":26,"children":113},[114],{"type":29,"tag":30,"props":115,"children":116},{},[117],{"type":34,"value":118},"Above roughly one and a half times your FTP, the session changes character and mainly trains anaerobic capacity. You blow up mid-block, and VO₂max takes a back seat. Stay in the range.",{"title":120,"body":121},"Letting ERG mode handle the surges",{"type":26,"children":122},[123],{"type":29,"tag":30,"props":124,"children":125},{},[126],{"type":34,"value":127},"Over 15 seconds, the turbo's reaction time eats the effort: you hit the target just as it's time to ease off. Switch to resistance or slope mode and surge through your gears.",{"title":129,"body":130},"Freewheeling during recovery",{"type":26,"children":131},[132],{"type":29,"tag":30,"props":133,"children":134},{},[135],{"type":34,"value":136},"The 15 seconds at 50–60% are pedalled. Stopping completely makes the next surge more brutal and lets your heart rate drop further than it should.",{"title":138,"body":139},"Treating 15\u002F15s as sprints",{"type":26,"children":140},[141],{"type":29,"tag":30,"props":142,"children":143},{},[144],{"type":34,"value":145},"Depending on the source, 'microbursts' means this format or any short on-off work. This one targets VO₂max, not sprint power: evenness first.",{"prerequisites":147,"avoid_if":150},[148,149],"A recently measured FTP.","A few weeks of regular endurance riding and one or two threshold sessions.",[151,152,153],"You're tired, or a race or long ride is planned for the next day.","Your road has junctions or traffic: 60 surges in 30 minutes need a clear route or a turbo.","You have doubts about your health: get medical advice before near-maximal efforts.",[155,164,173,182],{"question":156,"answer":157},"What power should I ride 15\u002F15 intervals at?",{"type":26,"children":158},[159],{"type":29,"tag":30,"props":160,"children":161},{},[162],{"type":34,"value":163},"125–140% of FTP for the 15-second efforts, and 50–60% for the recovery. For an FTP of 200 W: 250 to 280 W. For 250 W: 313 to 350 W. For 300 W: 375 to 420 W. Start at the bottom of the range and go up if the ends of the blocks stay even.",{"question":165,"answer":166},"15\u002F15 or 30\u002F30 on the bike: which should I choose?",{"type":26,"children":167},[168],{"type":29,"tag":30,"props":169,"children":170},{},[171],{"type":34,"value":172},"The 15\u002F15 is ridden a bit higher but with shorter efforts, which often makes it more bearable for riders who hate long efforts. The 30\u002F30 asks you to hold on twice as long at a slightly lower intensity. Both lead nicely to Rønnestad's 30\u002F15.",{"question":174,"answer":175},"Are cycling 15\u002F15s the same as running 15\u002F15s?",{"type":26,"children":176},[177],{"type":29,"tag":30,"props":178,"children":179},{},[180],{"type":34,"value":181},"The principle is the same: 15-second efforts and recoveries to keep your heart rate high. But the reference studies are in running, at vVO₂max pace and by heart rate. On the bike, the % of FTP intensity comes from training platforms' practice, not from a cycling study.",{"question":183,"answer":184},"Which turbo trainer mode should I use for 15\u002F15s?",{"type":26,"children":185},[186],{"type":29,"tag":30,"props":187,"children":188},{},[189],{"type":34,"value":190},"Resistance or slope mode, surging through your gears. In ERG mode, resistance takes 2 to 4 seconds to reach the target, a big share of a 15-second effort. If you stay in ERG, expect a slightly lower average power than planned, and don't make up for it by forcing.",{"level":192,"text":193},"moderate",{"type":26,"children":194},[195],{"type":29,"tag":30,"props":196,"children":197},{},[198],{"type":34,"value":199},"Helgerud et al. (Med Sci Sports Exerc 2007): in running, a 15\u002F15 at 90–95% of maximum heart rate, with recovery at 70%, raised VO₂max by 5.5% in moderately trained men. Billat et al. (Int J Sports Med 2001) also studied the 15\u002F15 in runners. On the bike, the format is well established on training platforms ('microbursts'), which use about 140% of FTP, with no dedicated study found. Above roughly 150% of FTP, the session mainly trains anaerobic capacity. The 125–140% range, the number of blocks, the 5-minute recoveries, the warm-up and the cool-down are Wattson choices. 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