shorter, better? or just enough time to repeat 20’ interval at equal or greater power than first?
Shorter’s better. A minute or two, tops. (per Ken, who gets credit for introducing me to this method, the break is intended as a mental rest. If you don’t need it mentally, it would be best to do 1x40.)
thanks.
For 2x20 sessions I usually rest 2-3 minutes. For 3x12 sessions I rest 1 minute.
ot
if you look at gordo’s forum and the post on Base by Kirk Willet. The article and the list of references at the end have some good info about 2x20 workouts.
for all 133 of you who care, i did it this morning with 2’ rest. seemed like plenty to me. quick, but obvious observation. that workout really hurts. although, the second 20 felt better than the first - possible because i was warmed up by that point.
when I do them (or prescribe them) I say if 3 min is not enough, you over paced the first one. This spring I am going to try some Billat 30/30’s too. Since I am racing some Xterra’s, the variability of these should help on the mtb.
Kurt
hey kurt, how do you know at what pace to do them? i did a cp30 last week, and my avg hr over the last 20’, was 176. my avg power was 200. is there a rule of thumb?
yeah, the 30/30’s sound interesting. i may give them a go as well.
I would not know HR for as a 30/30 will exploit the half life cycle. Your HR will actually still go up on the “off” 30! Plus I have not used a HRM for almost 6 years (on the bike at least), so I only know watts. I am just wrapping up Base 1 and did 5 short mins of 30/30 on the trainer to try them out last week. MY FTP is about 280 now (310 in season), so I was going about 315/200 during the 5mins. The cumulative effort on these is odd. The 5min I tried seemed easy…I would imagine 40min continual will be a “ball breaker”
Kurt
sorry for the misunderstanding. i meant how do you figre out what wattage to do the 2 X 20 at?
right now I would do them between 255-295 (91-105%) of FTP.
Kurt
i know, i’m killing you here. how do i figure out ftp? when you get bored, feel free to pretend you never saw this thread 
I use a Monod protocol for my testing. But by using the Friel methods, I think you take 20min avg then multiply by .98 or something? You might want to verify that. Then just do the percentages off of that.
Kurt