Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
Collection
Science-Backed Interval Workouts
Interval protocols taken from published studies: Seiler's 4 × 8 and 4 × 16, Rønnestad's 30/15s, Billat's 30/30s and the Norwegian 4 × 4 from Helgerud's study, each on foot and on the bike, Tabata's original 20/10s, Wingate sprints and Rushall's race-pace swims. Each page links the paper or source it comes from.
The sessions
Norwegian 4 × 4
4 × 4 min at 90–95% max HR, 3 min easy jog
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
Seiler 4 × 16
4 × 16 min at the highest sustainable power, 2–3 min easy
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
Rønnestad 30/15s
3 × 13 × (30 s hard / 15 s easy), 3 min between sets
Billat 30/30s (Bike)
15–20 min continuous 30 s hard / 30 s easy
The Original Tabata
7–8 × 20 s all-out / 10 s rest
Wingate Intervals
4–6 × 30 s all-out, 4–5 min easy
USRPT 20 × 25 Race Pace
20 × 25 at race pace, 15 s rest — stop when you miss the pace
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