30/30 Intervals
VO2max workoutIntermediate58 minTSS 57IF 0.77
Thirty seconds hard, thirty seconds easy: a deceptively tough way to rack up minutes close to your aerobic maximum.
- Z1 Active recovery · 39:02
- Z2 Endurance · 6:58
- Z5 VO2max · 12:00
Intervals
| Sets | Step | Time | Target (FTP) |
|---|---|---|---|
| Warm-up | 12 min | 45–70% | |
| 8 × | On | 0:30 | 120% |
| Off | 0:30 | 50% | |
| Set recovery | 6 min | 55% | |
| 8 × | On | 0:30 | 120% |
| Off | 0:30 | 50% | |
| Set recovery | 6 min | 55% | |
| 8 × | On | 0:30 | 120% |
| Off | 0:30 | 50% | |
| Cool-down | 10 min | 55–40% |
Why short intervals work
Because the recoveries are short, your heart rate and breathing stay high through each set. You accumulate a lot of time near VO2max while each effort stays short enough to ride with good form.
How to ride it
Do not sprint the first "on" segments. In ERG mode the trainer holds 120% for you; your job is to keep the cadence up so the resistance does not bog down. The last two reps of each set should feel hard but possible.
Making it harder
Add a fourth set, raise the target to 125%, or shorten the "off" segments to 20 seconds.
Questions
Are 30/30 intervals good for VO2max?
Yes. The short recoveries keep your heart rate high, so you spend a lot of time close to your aerobic maximum.
Can beginners do 30/30s?
Yes, starting with two sets at 110–115% of FTP, then building to three sets at 120%.
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