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Running · VO2max

BILLAT 30/30S

16–20 × (30 s at vVO2max / 30 s easy)

Time · 45 minDifficulty · Difficulty 3 of 5 — HardHardInspired by · Véronique Billat

THE STORY

From Véronique Billat's research: runners alternating 30 seconds at the velocity associated with VO2max and 30 seconds at half that speed spent more time at VO2max than in a continuous run.

Sources

  1. Intermittent runs at the velocity associated with maximal oxygen uptake enables subjects to remain at maximal oxygen uptake for a longer time than intense but submaximal runs — European Journal of Applied Physiology (PubMed), 2000

WHAT IT TRAINS

Time at or near VO2max without the misery of long intervals — the short recoveries keep oxygen uptake high.

WHO IT'S FOR

Everyone from new 5K runners to marathoners. 'Fast' is roughly 3K effort, the recovery a gentle jog.

HOW TO DO IT

  1. 01Warm up 15 minutes easy.
  2. 0230 seconds fast (about 3K effort), 30 seconds easy jog.
  3. 03Repeat 16–20 times. Stop if the fast reps slow noticeably.
  4. 04Cool down 10 minutes.

SCALED VERSION

Start with 10 × 30/30 and add two each week.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.

THE WORKOUT, STEP BY STEP

RUNNING43min

Billat 30/30s

16–20 × (30 s at vVO2max / 30 s easy) · Inspired by Véronique Billat. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/billat-30-30s

WARMUP15 min

easy

18×Repeat

INTERVAL30 sec

fast at about 3K effort; 16–20 reps

RECOVERY30 sec

easy jog

COOLDOWN10 min

easy

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