Fitness
Billat 30/30 Intervals
Thirty-on, thirty-off intervals near VO₂ max pace that build aerobic power in short, repeatable blocks. Best on relatively fresh legs.
Billat 30/30 intervals alternate thirty seconds at velocity near VO₂ max with thirty seconds of very easy jogging or cycling—repeated for ten to twenty minutes total. They raise aerobic power and buffering without the monotony of long steady blocks.
Use on fresh legs, not the day after heavy squats.
Common questions
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How long should a Billat 30/30 session last?
Ten to twenty minutes of alternating work—after a full warm-up—is a common starting range. Extend only if easy intervals truly stay easy and form does not crumble.
Related terms
Put Billat 30/30 Intervals into practice
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