30/30 VO₂max Intervals
Quick Information
Category
Conditioning
Difficulty
Advanced
Equipment
Running Shoes, Bike or Any Erg
Primary muscle group
Quadriceps, Hamstrings, Gastrocnemius
Secondary muscle groups
Gluteus Maximus, Hip Flexors, Trunk
Movement pattern
Short Interval Locomotion
Training goal
VO2max, Conditioning
Sport
General Athletic Development, Soccer, Football, Rugby, Basketball, Hockey, MMA
Overview
How to Perform
- Warm up 10–15 minutes easy with several short builds.
- Run or ride 30 seconds at close to your best 6-minute effort.
- Float 30 seconds very easy.
- Repeat 8–16 times, in 1–2 blocks, then cool down easy.
Coaching Cues
- Fast but controlled — not an all-out sprint.
- Keep the easy 30 truly easy so the next rep stays honest.
- Stop the block when pace visibly decays.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
8–16 × 30 s hard / 30 s easy at 90–100% of max heart rate, once per week.
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