The 30/30/30 is a unique training program which provides 30 workouts, each 30 minutes in duration, over 30 days. Despite coming in bite-sized portions, the workouts of the 30/30/30 plan still yield total weekly time in Threshold and VO2 Max development zones comparable to more typical five hour per week training plans. In addition, the plan progressively builds toward longer intervals at - and just over threshold - often referred to as ‘FTP Builders.’
The 30/30/30 is optimized based on recent Artificial Intelligence and Machine Learning models which suggest workout frequency, time in zones and the distribution of time in zones are the three most significant factors (in order) in determining athlete progression - ahead of total duration and total training load.
Some of the key benefits of the 30/30/30 plan are:
- Time-crunched athletes can fit the 30 minute workouts into short time slots such as lunch breaks or homework time for the kids
- The training program development was guided by a Machine Learning (ML) model. ML models generally show workout frequency is the single most important factor in determining performance - something triathletes have known for years. In addition, ML models show total time in zones and the distribution of time across zones are as-important or more important than total efforts (TSS). All three factors are optimized in this plan.
-Riders with saddle numbness or discomfort can still gain fitness while minimizing their symptoms (in most cases!)
- For riders stuck at a performance plateau, the 30/30/30 provides very unique training stimulus unlike anything prescribed by software-based tools or coaches. It is well documented riders tend to make gains when they first switch to a new coach, primarily because of the 'novel stimulus' effect of a revamped training schedule with new workouts. The 30/30/30 program can provide this novel training block without requiring you to switch coaches or training software.
- Overtrained athletes can utilize the 30/30/30 to maintain time in key zones - particularly VO2 Max and Threshold - while keeping weekly training stimulus around 240 TSS (roughly 34 ATL).
- During periods when life doesn't let you rest or recover sufficiently, the bite-sized 30 minute, 30 to 40 TSS workouts provide an easily-digestible training stimulus in a very TSS-efficient package (time in zone is high for the given TSS).
- Newer riders get to sample a variety of workout types (Zone 2, Sweet Spot, VO2 Max, Threshold, Over/Unders and even Race Simulations) and develop a feel for their workout preferences.
The plan includes a compact VO2 Max proxy (5 minute power) and FTP test (8 minute) the first week as well as during the included bonus rest week.
Athletes can also add in a virtual race or longer Zone 2 ride each week and still have a manageable training load - feel free to contact me if you want to discuss how best to incorporate virtual races or zone 2 rides.