RideVO2max
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
- 43 min
- 9:00
- HardDifficulty 3 of 5 — Hard
- Véronique Billat
What we typed
Warm up 15 min building from 50% to 75% FTP. 18 × (30 s at 115–125% FTP, 30 s easy at 50% FTP). Note: 15–20 min of 30/30. Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Easy
15–20 min of 30/30.
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 115–125% FTP
- 49–52% FTP
About this session
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.
What it trains
Time at VO2max with manageable fatigue.
Who it's for
All riders; a great first VO2max session.
Sources
- 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
Related workouts
Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
15/15s
3 × 10 min of 15 s hard / 15 s easy
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