30/30 Cycling Intervals

30 seconds on, 30 seconds off — the classic VO2 max builder. AI-generated with precise power targets.

Generate a 30/30 Workout

Example Workouts

Sample sessions from these plans — each with precise power targets you can export to your device.

Beginner 30/30

38 min
warmup (55-75% FTP)8× 30s 106-120% FTP / 30s recsteady (55-75% FTP)8× 30s 106-120% FTP / 30s reccooldown (40-55% FTP)

Zone Distribution

Z1 42%Z2 37%Z5 21%

Two sets of eight 30-second efforts at VO2 max intensity — a manageable entry point for riders new to high-intensity intervals, accumulating 8 minutes of quality work.

Advanced 30/30

55 min
warmup (55-75% FTP)10× 30s 120-150% FTP / 30s recsteady (55-75% FTP)10× 30s 120-150% FTP / 30s recsteady (55-75% FTP)10× 30s 120-150% FTP / 30s reccooldown (40-55% FTP)

Zone Distribution

Z1 36%Z2 36%Z6 28%

Three sets of ten 30-second bursts at Zone 6 intensity push into anaerobic territory while the 1:1 work-rest ratio keeps VO2 elevated throughout — 15 minutes of near-maximal accumulation.

Generate a 30/30 Workout

Works With Your Setup

Export workouts in FIT and ZWO formats to any device or platform.

GarminWahooCorosSuuntoHammerheadPolarZwiftRouvyMyWhooshIntervals.icuStrava

Frequently Asked Questions