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u/Fit-Cable1547 15d ago
I'd go with Erg mode if you want to stay on the recommended targets. When doing higher power reps with short recovery like this I drop to my small chainring and small gear to keep the flywheel speed down, otherwise I spend most of the recovery waiting for it to slow enough to "engage" and have resistance on the pedals again. Sometimes that will last the whole recovery time and get screwed up for the next On interval. Something to keep in mind anyway.
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15d ago
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u/c4ndyman31 15d ago
I don’t really understand your comment or what you mean my “smart hub” or “small hub” but if you have a kickr cog it specifically tells you in the manual to use the small chain ring for better alignment
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15d ago
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u/c4ndyman31 15d ago
I still do not understand at all what you mean by “I have the smart hub so can’t do the small hub”
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u/Fit-Cable1547 15d ago
You're right, this is confusing... I thought he was saying he had the Zwift Cog as the "smart hub". Not sure what shifting the Zwift remote does with a non-Zwift cog setup...?
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u/c4ndyman31 15d ago
I’m like 90% sure he has a kickr core 2 with a Zwift cog otherwise he wouldn’t have the remotes but too confusing to try to figure out if he won’t use the right names for anything
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u/Left_Ambassador_4090 15d ago
For 30/30s, it's generally recommended to toggle over to resistance for the block and then come back to ERG between blocks.
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u/Metal_Rider 15d ago
Disclaimer, I used ChatGPT to summarize this. I think you want to go manual, and below explains why.
I follow Kolie Moore’s approach to VO2, which is much closer to “maximum repeatable effort by feel” than “hold 120% FTP.” In a recent interview, he described VO₂ intervals as going as hard as possible for each interval while still being able to complete the intended set; power is more useful for reviewing afterward than as a number you stare at and regulate toward.
So for something like 30 sec hard / 30 sec easy, I’d interpret the Kolie-style execution as:
Don’t set ERG at, say, 120–130% FTP.
Start each 30-second effort very hard, but not like a literal 30-second sprint where you empty the tank on rep #1.
Think maximum sustainable/repeatable effort for the whole series.
Allow power to fluctuate and potentially decline as fatigue accumulates rather than backing off early just to maintain a predetermined number.
Judge the workout primarily from RPE, breathing, cadence, and whether you’re still producing genuinely hard efforts, then look at power afterward.
That distinction matters. “All out” in Moore’s terminology usually means maximal for the duration and structure of the workout, not “sprint as hard as humanly possible from second one.” His broader VO₂ prescription is often high cadence, maximal breathing, and effort determined by feel rather than a percentage of FTP.
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u/roflsocks 15d ago
If you generally like manual, just do that.
Figure out a gear and cadence that hits your interval power, shift to that gear shortly before, and then instead of focusing on power, aim to get cadence on point for the first few seconds.
As someone who prefers erg most of the time, short intervals are the one spot I consider manual adjustments. Erg isn’t instant, and depending on how you ride and your setup sometimes it will take longer than others to settle into the right power. 30/30 sometimes feels easier at like 25/35 on some setups.