VO2max Short Intervals: 30/30 Turbo Session

Session Overview

The 30/30 (30 seconds on, 30 seconds easy) interval format is one of the most efficient ways to accumulate time at VO2max without the deep fatigue of longer intervals. By keeping each effort short and using equal recovery, you can sustain high quality across a larger number of repetitions — building both aerobic capacity and neuromuscular power in a single session.

• Duration: ~45 minutes total
• Effort: Zone 5 during ON intervals (120–130% FTP), zone 1 during OFF
• Equipment: Turbo trainer — smart trainer ideal, ERG mode not recommended (you want to surge yourself)
• Difficulty: Intermediate to advanced

Warm-Up (10 min)

• 10 min easy spinning, including 4×20 sec at high cadence (100+ rpm) to prime the neuromuscular system.

Main Set (25 min)

• Block 1: 10×(30 sec at 120–130% FTP / 30 sec easy spin) — 10 minutes total. Aim for consistent power across all 10 efforts.
• Rest: 3 min easy recovery between blocks.
• Block 2: 10×(30 sec at 120–130% FTP / 30 sec easy spin) — 10 minutes total. Maintain the same power target as block 1.

Cool-Down (10 min)

• 10 min easy spin. Flush out the legs and bring heart rate back to a comfortable level.

Coach’s Notes

Turn off ERG mode for the ON intervals — you want to feel the surge of effort yourself, which builds better pacing instincts. If your power drops off significantly across the second block, you started too high. Use block 1 to find the right power, then try to match it in block 2. This session is highly effective but also taxing on the cardiovascular system — do not schedule it two days in a row. Once per week in the build phase is plenty; pair it with an easier swim the following day.