roca rule wrote:
hello i have a runner's background and i do not understand how you can work your vo2max with 30 sec. efforts. i was thaught that to improve your vo2max efforts should be 5+minutes
Running is quite different in terms of the muscular demands and amount of work each energy system must undergo to move the human body. Not many runners can do 30min. threshold intervals either, but it doesn't mean that its too much for a cyclist to handle.
30s alone is definitely not enough, but the idea of the 30/30 is doing 10 total minutes. As I said above, the average of these intervals ends up right at L4/L5's border and if you take a look at a HR graph, you enter your vo2 zone prematurely- after about 2 minutes. Your heart rate stays elevated for the entire set so although its only 30s at a time you're primarily working your vo2 system for 10 whole minutes. It doesn't come down much during the off periods if you keep the power up in the correct zone. It is much easier for newer athletes to start with such a progression and work up, but its also a great workout for people that race races with a lot of rolling hills, tight corners, etc. who have to surge a ton.
Don't take me too seriously. GramzStrava