30/30s vs traditional VO2 intervals

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// TOPICS COVERED

(00:00:44) Strava KOM Stolen by Seconds on a 2.5-Hour Climb

(00:07:19) Pro Race Tactics: Why You Need More Than Climbing to Win

(00:13:28) Crash Breakdown: Bad Line Choice, Hard Impact, and Racing Hurt

(00:21:55) How Long Does It Take to Recover From Really Hard Training?

(00:24:35) The Psychology of Surviving Brutal Interval Sessions

(00:29:00) Best Cycling Cadence for Power, Fatigue, and Different Efforts

(00:38:22) Why Some Endurance Athletes Get Better With Age

(00:43:33) How to Pace Intervals Without Looking at Power

(00:50:12) The Best Workouts for Simulating Real Race Efforts

(00:59:09) Low-Cadence Threshold Intervals With Sprint Surges

(01:06:47) Why Over-Unders Start Feeling Better Over Time

In this episode, Alex Wild and Coach Jonathan Lee go deep into VO2 Max training: why it gets harder with age, and which interval formats best match the demands of racing, different modifications you can do to get marginal gains, and more. They compare 30/30s, broken-threshold efforts, over-unders, and longer race-specific combinations, talk through cadence, recovery, and execution, and explain how athletes can use feel as well as targets to get the intended adaptation. They also briefly catch up on Alex’s season so far, including racing, recovery, and lessons from recent setbacks, before returning to a practical discussion of how to make VO2 work more effective.

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