30/15 Intervals Intro, 2 x 10
Two sets of 10 x 30 seconds at 110 to 120% of FTP and 15 seconds easy, a gentle way into short on-off VO2max intervals.
- Duration
- 44 min
- Effort
- 39
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 10 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Hard but controlled | 30 s | 110-120% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Very easy | 15 s | 45-55% FTP75-90% HRmax |
| 4 | RecoveryRecovery Easy spin, set 2 next | 4 min | 40-55% FTP50-65% HRmax |
| 10 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Hard but controlled | 30 s | 110-120% FTP92-98% HRmax |
| 5.2 | RecoveryRecovery Very easy | 15 s | 45-55% FTP75-90% HRmax |
| 6 | Cool-downRecovery Easy spin, let the legs settle | 10 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
This session introduces the 30/15 format with less volume and a lower target than the full three-set version. You ride two sets of 10 repeats. Each repeat is 30 seconds at 110 to 120% of FTP followed by 15 seconds of very easy pedaling, with 4 minutes of easy spinning between the sets.
The aim is to learn the rhythm. The first repeats feel almost easy, then breathing climbs through the set and the last few efforts feel properly hard. That build-up is what makes the format work, because heart rate and oxygen uptake stay high even in the short breaks.
Use it at the start of a build phase or when you return to interval work after a break. Once both sets feel controlled, add a third set or raise the target by 5%. Riders new to structured training can ride one set of 10 first.
Tips
- Start at the lower end of the range and only go up if the end of set one felt fine.
- Keep pedaling in the 15 second breaks, because stopping makes the next start harder.
- In ERG mode, hold a steady cadence so the trainer can follow the changes.
Good forRoad raceGeneral fitness
Season phaseBaseBuild