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Anaerobic (150% FTP) · 50 min
Eight reps of 30s at 150% FTP / 30s at 50% FTP. Anaerobic capacity, neuromuscular priming.
Positioning
The 30/30 is the highest-intensity template in the system. It builds anaerobic capacity — the energy system that drives the opening surge of a criterium, the attack on a climb, the finishing kick. Veloarchitect dispatches this template in the peak phase for Athletes targeting short-course events (criteriums, road races, TTs under 30 minutes). It is NOT a sustainable weekly template; the Athlete’s Failure Horizon projection tightens immediately.
The 30/30 structure is the supra-VO₂max lever. Eight reps is the maximum the Athlete should complete inside a single session; the Failure Horizon projection tightens to 24–48 hours post-session. The Athlete’s Adaptation Rate for anaerobic work moves fastest across 3–4 week blocks of one weekly 30/30 session bracketed by full recovery days. It is structurally incompatible with the build phase; Veloarchitect dispatches it only when the Athlete’s True Normal and Failure Horizon permit.
Protocols: Protocol 2 — VO₂max Repeats; Protocol 7 — Cadence × Resistance
Structure
15min WU · 8×(30s @ 150% / 30s @ 50%) / 4min rest · 5min CD
15-minute warm-up ramp 50→80% FTP
30s @ 150% FTP
30s @ 50% FTP
30s @ 150% FTP
30s @ 50% FTP
30s @ 150% FTP
30s @ 50% FTP
30s @ 150% FTP
30s @ 50% FTP
30s @ 150% FTP
30s @ 50% FTP
30s @ 150% FTP
30s @ 50% FTP
30s @ 150% FTP
30s @ 50% FTP
30s @ 150% FTP
30s @ 50% FTP
4-minute recovery @ 50% FTP
5-minute cool-down @ 50% FTP
Worked Example
Athlete: 34y/o, 290W FTP, 1.62 W/bpm. Peak phase, 4 weeks out from criterium series. 3-week block: 1 weekly 30/30 + 1 weekly VO₂max 4×4 + 1 weekly Threshold Sustain + 2 Z2 endurance. Rep 1 average power: 432W (149% FTP). Rep 8 average power: 418W (144% FTP, minimal drift). Failure Horizon post-session: 36 hours. Mechanical Efficiency held flat at 1.62 W/bpm (no degradation).
Common assumption inverted
The 30/30 is not “an all-out sprint session.” The 150% target is supra-VO₂max but not supra-maximal; the Athlete who sprints to 200% on rep 1 produces different physiology (more neuromuscular, less anaerobic capacity) and cannot complete 8 clean reps. The 30-second rest is structurally part of the work; the Athlete who shortens it to 15 seconds is producing a different session. The 30/30 is a calibrated stimulus, not a sprint.
All Templates
See all eleven downloadable templates or the proprietary metrics glossary for the signals the Adaptive Workout reads.
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