Billat 30-30 on the Bike, 2 x 8
Two sets of 8 x 30 seconds at 115 to 125% of FTP and 30 seconds easy, the Billat 30-30 format adapted for cycling.
- Duration
- 46 min
- Effort
- 38
- 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 |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Hard, smooth, seated | 30 s | 115-125% FTP92-98% HRmax |
| 3.2 | RecoveryRecovery Easy spin | 30 s | 45-55% FTP75-90% HRmax |
| 4 | RecoveryRecovery Easy spin, set 2 next | 5 min | 40-55% FTP50-65% HRmax |
| 8 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Hard, smooth, seated | 30 s | 115-125% FTP92-98% HRmax |
| 5.2 | RecoveryRecovery Easy spin | 30 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
Véronique Billat developed the 30-30 for runners, alternating 30 seconds at the speed linked to VO2max with 30 seconds at about half that speed. On the bike the same idea works with power. You ride 30 seconds at 115 to 125% of FTP, then 30 seconds of easy spinning at around 50% of FTP, and repeat that eight times per set.
The equal recovery makes this a little gentler than 30/15 or 40/20 formats. Oxygen uptake drops a bit more in each break, so the session is easier to pace and a good choice for riders who are still learning to ride above threshold. Two sets with 5 minutes between them give 8 minutes of hard work in total.
To progress, add repeats until each set has 12, or keep 8 repeats and add a third set. Keep the cadence high in the work parts, around 95 to 105 rpm, so the legs do not fill up too early.
Tips
- Ride the first two repeats at the low end of the range, then settle in.
- Spin lightly in the easy 30 seconds instead of coasting.
- If power falls off in the last two repeats, end the set there and note the number.
Origin
Adapted from the 30-30 intermittent running format studied by Véronique Billat in the late 1990s.
Good forRoad raceCriteriumGeneral fitness
Season phaseBuild