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30 x 30 Intervals, Peak Power Output

Here is a great example of a training session for XC and Endurance racing.    This workout is using power at zone 7 (150% ftp) for 30 sec on, and 30 secs. off.  There are 4 sets of 5 intervals each with a 5 min rest between interval.  Each set includes 5 intervals at 30sec power zone 7, then 30sec power zone 1 with each spinning.

30x30 power zone 7

Why do these type of intervals?

  • Improves endurance
  • Improves Peak Power Output
  • Improves VO2max
  • Faster recovery time between training sessions

These are best done during the race/peak phase of a training plan.  I prescribe these once a week for three weeks leading up to a B or A race for some of my clients.


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