01 RAMP UP YOUR REPEATABILIT Y

A 30:30 workout is an interval workout which specifically trains your ability to repeat hard efforts during races. “It would suit most riders sharpening up for the spring,” insists coach Matt Rowe ( roweandking.com). “30:30 just means 30 seconds on, 30 seconds off.”

How will it help?

This interval workout develops your anaerobic, high-intensity capabilities ready for race season, but the main benefit lies in enhancing your ability to repeat those hard efforts. “You need that repeatability in any group ride, any road or circuit race, or any event with changes of pace,” explains Rowe. “It will also mean you can recover more quickly over the tops of climbs. And it’s good for riding in a group: when we ride on our own, we regulate our effort at a steady intensity, but in a group, the power surges. This will get you ready for racing in a peloton.”

Duration

30 mins in a 1 hour session

How to do it

Main session

This follows a 30-second on, 30-second off structure. “The ‘on’ should be about 130% FTP (functional threshold power - the average power that you can sustain for an hour) or max heart rate (100% HRM), and the off should be complete rest, at around just 80-100 watts,” says Rowe. Aim for 3 x 10 efforts as part of a longer one-hour workout.

The key is finding a pace you can sustain for the full 30-second effort. “Don’t stamp on the pedals or get out of the saddle,” suggests Rowe. “The power is high but not crazy high, so don’t overstep the mark, as too much power is detrimental to your ability to finish the session.”