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For trained riders wanting variety.",{"adaptation":35,"for_whom":47,"when":54},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"Each block averages the same as a threshold effort, 100% of FTP, but spreads it differently: a minute a notch above, a minute a notch below. So you're training threshold, with regular surges that feel like bunch riding or rolling roads, and a session that passes faster in your head than one long fixed block.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"No magic, though. The 2023 study that tested this format compared it with a steady effort and a 30\u002F15 at the same average. The 60\u002F60 didn't produce more time near VO₂max than the steady effort; the 30\u002F15 did. Pick it to vary your threshold work, not to target VO₂max.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52],{"type":32,"value":53},"Trained riders with a recent FTP and several threshold sessions behind them, who find long fixed blocks a bit dull. You'll need a good endurance base: the session lasts almost an hour and a half, with 48 minutes around threshold.",{"type":24,"children":55},[56],{"type":27,"tag":28,"props":57,"children":58},{},[59],{"type":32,"value":60},"One threshold session a week is usually enough; the 60\u002F60 can rotate with a 2 × 20 or over-unders. Keep an easy day before and after, and avoid the day before a race. To ease in, start with four blocks, then go to six once the hard minutes of the final block stay at 110%.",[62,69,76],{"type":24,"children":63},[64],{"type":27,"tag":28,"props":65,"children":66},{},[67],{"type":32,"value":68},"15 minutes building from 45 to 75% of FTP, in 5-minute steps. 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If that's your target, go for ",{"type":27,"tag":110,"props":111,"children":113},"a",{"href":112},"\u002Fen-GB\u002Flibrary\u002Fcycling\u002Fvo2max\u002Fcycling-ronnestad-30-15",[114],{"type":32,"value":115},"Rønnestad's 30\u002F15",{"type":32,"value":117}," instead.",{"title":119,"body":120},"Sprinting the hard minutes",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"110% is a firm surge, not a sprint. Hammering the first seconds of each hard minute adds pointless spikes and wears your legs out for the last blocks.",{"title":128,"body":129},"Doing all six blocks first time out",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"48 minutes around threshold is a lot. 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In the study that compared them at the same average, the 30\u002F15 produced the most time near VO₂max.",{"question":173,"answer":174},"Can I ride 60\u002F60s outdoors?",{"type":24,"children":175},[176],{"type":27,"tag":28,"props":177,"children":178},{},[179],{"type":32,"value":180},"Yes, on a flat road or a long drag with no junctions, using a power meter. Programme the changes on your head unit so you don't have to count. Stay in the same gear and work the cadence: going from 225 to 275 W in a second becomes much easier.",{"level":182,"text":183},"limited",{"type":24,"children":184},[185],{"type":27,"tag":28,"props":186,"children":187},{},[188],{"type":32,"value":189},"Study published in 2023 in the Journal of Science and Cycling, in 19 well-trained cyclists, women and men. It compares three ways of distributing the same average power over 6 × 8 min: a steady effort at 100% of FTP, 60\u002F60 (110% \u002F 90%) and 30\u002F15 (118% \u002F 60%). The 60\u002F60 did no better than the steady effort; the 30\u002F15 produced the most time near VO₂max. These are single-session measurements, not multi-week ones. The intensities are the study's, where FTP was defined as maximal 40-minute power. The recovery between blocks isn't given in the abstract consulted: the 3 minutes, the warm-up and the cool-down are Wattson choices. The authors aren't named here, for lack of a verified full reference. 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