30/30s
Sixteen 30-second efforts. Short, sharp and very effective.
Length30:00
TypeVO2 max intervals
Sets38
Peak resistance55
Time in the red4:00
About this ride
30/30s alternate 30 seconds hard with 30 seconds easy. There are two sets of eight, the first at 52 and the second at 55, with 5 easy minutes between them. Short intervals like these let you spend a lot of time working near your maximum without the efforts ever feeling endless.
The first few will feel easy. By the end of each set, they won't.
Tips
- Keep the cadence high on the efforts, around 95 RPM.
- On the easy 30 seconds, keep your legs turning. Don't stop pedalling.
- One of these a week is plenty. Follow it with an easy day.
Set by set
Resistance is on a 0–100 scale from my bike. Use it as a guide and adjust to how it feels on yours.
| Starts | Set | Length | Resistance | Position | RPM |
|---|---|---|---|---|---|
| 0:00 | Warm-up 1 | 2:00 | 20 | Seated | 90 |
| 2:00 | Warm-up 2 | 2:00 | 28 | Seated | 90 |
| 4:00 | Warm-up 3 | 1:00 | 38 | Seated | 90 |
| 5:00 | Set 1 On 1 | 0:30 | 52 | Seated | 95 |
| 5:30 | Set 1 Off 1 | 0:30 | 25 | Seated | 90 |
| 6:00 | Set 1 On 2 | 0:30 | 52 | Seated | 95 |
| 6:30 | Set 1 Off 2 | 0:30 | 25 | Seated | 90 |
| 7:00 | Set 1 On 3 | 0:30 | 52 | Seated | 95 |
| 7:30 | Set 1 Off 3 | 0:30 | 25 | Seated | 90 |
| 8:00 | Set 1 On 4 | 0:30 | 52 | Seated | 95 |
| 8:30 | Set 1 Off 4 | 0:30 | 25 | Seated | 90 |
| 9:00 | Set 1 On 5 | 0:30 | 52 | Seated | 95 |
| 9:30 | Set 1 Off 5 | 0:30 | 25 | Seated | 90 |
| 10:00 | Set 1 On 6 | 0:30 | 52 | Seated | 95 |
| 10:30 | Set 1 Off 6 | 0:30 | 25 | Seated | 90 |
| 11:00 | Set 1 On 7 | 0:30 | 52 | Seated | 95 |
| 11:30 | Set 1 Off 7 | 0:30 | 25 | Seated | 90 |
| 12:00 | Set 1 On 8 | 0:30 | 52 | Seated | 95 |
| 12:30 | Set 1 Off 8 | 0:30 | 25 | Seated | 90 |
| 13:00 | Between Sets | 5:00 | 25 | Seated | 90 |
| 18:00 | Set 2 On 1 | 0:30 | 55 | Seated | 95 |
| 18:30 | Set 2 Off 1 | 0:30 | 25 | Seated | 90 |
| 19:00 | Set 2 On 2 | 0:30 | 55 | Seated | 95 |
| 19:30 | Set 2 Off 2 | 0:30 | 25 | Seated | 90 |
| 20:00 | Set 2 On 3 | 0:30 | 55 | Seated | 95 |
| 20:30 | Set 2 Off 3 | 0:30 | 25 | Seated | 90 |
| 21:00 | Set 2 On 4 | 0:30 | 55 | Seated | 95 |
| 21:30 | Set 2 Off 4 | 0:30 | 25 | Seated | 90 |
| 22:00 | Set 2 On 5 | 0:30 | 55 | Seated | 95 |
| 22:30 | Set 2 Off 5 | 0:30 | 25 | Seated | 90 |
| 23:00 | Set 2 On 6 | 0:30 | 55 | Seated | 95 |
| 23:30 | Set 2 Off 6 | 0:30 | 25 | Seated | 90 |
| 24:00 | Set 2 On 7 | 0:30 | 55 | Seated | 95 |
| 24:30 | Set 2 Off 7 | 0:30 | 25 | Seated | 90 |
| 25:00 | Set 2 On 8 | 0:30 | 55 | Seated | 95 |
| 25:30 | Set 2 Off 8 | 0:30 | 25 | Seated | 90 |
| 26:00 | Cool-down 1 | 2:00 | 22 | Seated | 85 |
| 28:00 | Cool-down 2 | 2:00 | 15 | Seated | 80 |
More rides: all Spin Training rides. New to this? Start withResistance zones.