30 x 30 power question?

[Milzy]

On 30 x 30 let’s say 3 sets of 4. With the on phase is it best to go all out max effort or keep it under like the very upper edge of VO2.

If not going full gas you could do another set or two without too much fatigue. Also a repeat of the session that week. Maybe do it booths ways depending on what load you want.

 

[si_c]

Three sets of Four 30-30 sounds about right, but you can increase it as you get stronger. I used to do about 120% FTP - 50% FTP there or thereabouts, so probably around the very upper edge of VO2max. Have a 3-5 minute breather between sets.

 

[Buck]

There are so many views on this. Ultimately, it’s what works for you and you see the gains from your efforts.

The purpose of the intervals is going to be to push you to or near your maximum effort. If you are trying to improve your VO2 then you need to push hard otherwise it falls more into high tempo endurance and you won’t get the gains. I have been doing 2x6 30 second intervals at 160% of FTP with the ambition that my ability to complete the second set is marginal!
Also, only one of these sessions per week. (Taken from the videos below)

World tour coach John Wakefield featured on Tristantakevideo recently. Worth a watch e.g.

View: https://youtu.be/3tbyDo91Zfs?si=N44_CDTQnInVSKPG

 

[Milzy]

I did more to 160% but still fresh enough for a few more sets next time. It’s a good work out. Keeps you from been bored and 30 secs isn’t long enough to really get any real discomfort.

 

[Buck]

Worth trying 40x40 as well to see if this is more suited to your fitness and aspirations.

It’s definitely a good workout for relatively small time investment.