For 30/30s do I need to know my max HR or is it sufficient to know my AnT HR and just get into Z4 for the 30/30s ?
I haven’t done 30/30s before so I’m completely happy spending time figuring them out.
* starting out with 2x6mins using a HR of just over my AnT HR for the slow 30s and then push that up about 5 bpm for the fast 30s.
* do the above for a few sessions and see how I get on, see what the recovery is like etc.
* over a number of sessions gradually push up the lower and upper HRs until I get to a point where I can’t increase my fast 30’s HR any more and take that as my max HR for the purpose of 30/30s.
* at that point start to increase the volume ( if possible 🙂 )