30/30 Intervals
60 min · 42-52 TSS · IF 0.68 · 105-120% FTP · Zone 5+ (VO2max)
What this workout does
Classic short-short intervals: 30 seconds hard, 30 seconds easy. Accumulates time at VO2max without the sustained suffering of longer intervals.
Alternating 30s on and 30s off keeps oxygen uptake elevated across the whole set, so you bank more minutes near VO2max than sustained intervals allow at the same strain. The brief recoveries also train rapid repeatability between surges. A friendly entry point to VO2max work and a staple through build blocks.
How to ride it
Indoor / trainer
Warm up 20min. 2 sets of 10x(30s at 110-120% FTP / 30s easy). 5min easy between sets. Cool down 15min.
Outside
A quiet flat road or bike path is ideal. Run each set off a 30s timer: 30s at 110-120% FTP, 30s soft-pedal. Pick a stretch without junctions so a set never gets interrupted.
Workout structure (60 min)
- Warm-up 20m 55% 10x - Effort 30s 115% - 30s 50% - 5m 55% 10x - Effort 30s 115% - 30s 50% - Cool-down 15m 55%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
Related cycling workouts
VO2max Intervals
62-89 min · 63-76 TSS
The hardest efforts that deliver the biggest aerobic gains. These 4-minute intervals push your oxygen delivery system to its maximum.
Short Hill Repeats
50-75 min · 44-54 TSS
Steep, short climbs ridden hard. Builds explosive power and mental toughness. Find a 1-2 minute climb and attack it.
Microbursts
45-70 min · 41-50 TSS
Ultra-short hard efforts with brief recovery. Keeps your heart rate elevated and builds your ability to recover between surges — great for group ride fitness.
Descending Intervals
44-76 min · 51-62 TSS
Intervals that get shorter as you go. The first one is the hardest to pace — the rest feel more achievable. A psychologically friendly way to do hard work.
Sprint Power Development
59-89 min · 58-71 TSS
Sprint work followed by VO2max efforts. The sprints develop neuromuscular power, the longer intervals build your aerobic ceiling.
Tempo to Threshold Progression
60-90 min · 65-80 TSS
Progressive intensity that builds through the session. Teaches you to find another gear when already working — a key race skill.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
