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Cycling · VO2max

BILLAT 30/30S (BIKE)

15–20 min continuous 30 s hard / 30 s easy

Time · 50 minDifficulty · Difficulty 3 of 5 — HardHardInspired by · Véronique Billat

THE STORY

The 30/30 format comes from Véronique Billat's research on short intermittent efforts at VO2max intensity, originally in running. On the bike it works just as well.

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 VO2max with manageable fatigue.

WHO IT'S FOR

All riders; a great first VO2max session.

HOW TO DO IT

  1. 01Warm up 15 minutes.
  2. 0215–20 minutes of 30 seconds hard (about 120% FTP) and 30 seconds easy.
  3. 03Cool down 10 minutes.

SCALED VERSION

10 minutes of 30/30.

Build the scaled version in Forge →

TARGETS THAT FIT YOU

Every target is a percentage of FTP. Your Garmin applies it to the FTP saved on your device or in Garmin Connect, so the same workout fits every rider — keep your FTP up to date.

THE WORKOUT, STEP BY STEP

CYCLING43min

Billat 30/30s (Bike)

15–20 min continuous 30 s hard / 30 s easy · Inspired by Véronique Billat. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/billat-30-30s-bike

WARMUP15 minTarget: 50-75% FTP

Build from 50% to 75% FTP.

18×Repeat

INTERVAL30 secTarget: 115-125% FTP

RECOVERY30 secTarget: 48.5-51.5% FTP

15–20 min of 30/30.

COOLDOWN10 minTarget: 48.5-51.5% FTP

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  • CyclingVO2maxDifficulty 3 of 5 — Hard

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NOT HERE? DESCRIBE IT.

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