Velosurance Velosurance 30/15 VO2 Max (3 x 13) Ronnestad-style short intervals. Three sets of 13 x 30 seconds at 120% FTP with 15 seconds at 50% FTP between efforts, and 3 minutes easy between sets. 19.5 minutes of work in about 50 minutes total. Keep cadence at 95 rpm or higher so the trainer can ramp cleanly. Run in ERG mode. If you cannot finish the third set within 5% of the first two, drop the target 5 watts next time rather than quitting. bike