Billat 30-30 Long Set, 20 Repeats
One continuous set of 20 x 30 seconds at 120 to 125% of FTP and 30 seconds easy, for riders who already handle shorter 30-30 sets.
- Duration
- 49 min
- Effort
- 46
- Level
- Advanced
- 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 ×Repeat these steps | |||
| 2.1 | Warm-upVO2max Short opener | 30 s | 105-115% FTP92-98% HRmax |
| 2.2 | Warm-upEndurance Easy | 90 s | 55-65% FTP65-78% HRmax |
| 3 | Warm-upEndurance Easy, long set next | 3 min | 60-70% FTP65-78% HRmax |
| 20 ×Repeat these steps | |||
| 4.1 | IntervalVO2max Hard, smooth, seated | 30 s | 120-125% FTP92-98% HRmax |
| 4.2 | RecoveryRecovery Easy spin | 30 s | 45-55% FTP75-90% HRmax |
| 5 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
In Billat's running studies, athletes kept the 30-30 going until they could no longer hold the target speed. This version turns that idea into a fixed set of 20 repeats, which gives 10 minutes of hard work in one block. Each repeat is 30 seconds at 120 to 125% of FTP and 30 seconds of light spinning.
A single long set keeps you near your aerobic ceiling for longer than two short sets, but it asks for good pacing. The first eight repeats should feel controlled. From about the twelfth repeat on, breathing stays high through the recoveries and the work turns hard.
The session fits the build phase for road racing and criteriums. Ride the two-set version first and move here only when your power stays stable to the end. If you fade, stop at the repeat where you miss the target for the second time and write down how far you got.
Tips
- Keep the recovery power steady and low, around 50% of FTP.
- Stay seated in all 20 repeats so the effort comes from the legs.
- Use the number of completed repeats as your progress marker over the weeks.
Origin
Adapted from the 30-30 intermittent running format studied by Véronique Billat in the late 1990s.
Good forRoad raceCriterium
Season phaseBuildPeak