30-30 and 60-60 Combination
Ten 30-30 repeats followed by five 60-60 repeats, a mixed short interval session that moves from very short to slightly longer VO2max efforts.
- Duration
- 54 min
- Distance
- 10.2 kmestimated
- Effort
- 67
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Fast, about 3k pace | 30 s | 109-114% threshold pace92-98% HRmax108-114% FTP |
| 3.2 | RecoveryRecovery Slow jog | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | RecoveryRecovery Easy jog, 4 min | 4 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 5.1 | IntervalVO2max Fast, about 3k pace | 1 min | 109-114% threshold pace92-98% HRmax108-114% FTP |
| 5.2 | RecoveryRecovery Slow jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session combines two short interval formats. You start with ten repeats of 30 seconds fast and 30 seconds of slow jogging, take four minutes of easy jogging and then run five repeats of 60 seconds fast with 60 seconds of jogging. The fast parts are run at about 3k pace.
The 30-30 part brings your oxygen uptake up quickly with little lactate, while the 60-60 part holds the pace for longer and adds load. Moving from one format to the other bridges short intervals and longer repeats such as 5 x 3 minutes. Keep the fast pace the same in both parts.
It suits intermediate runners who have done 30-30 sessions before. Use it once a week in the build phase. Progress by adding a sixth and seventh 60-60 repeat.
Tips
- Jog slowly in the recoveries so the fast parts stay fast.
- Run on a flat loop or a track to keep the changes simple.
- Run the 60 second efforts at the same pace as the 30 second ones.
Good for5k10k
Season phaseBuild